Indian Vegetable and Pineapple Curry
Indian Vegetable and Pineapple Curry - One hundred percent vegetarian and delicious
Healthy, because
Even smarter
Nutritional values
Just one serving of this vegetable-rich dish contains half your daily recommended intake of fiber, which is important in keeping your disgestive system healthy.
If you want to reduce the fat content of this curry, simply replace the coconut milk with coconut water. Just remember that the texture will change, yielding a thinner, less creamy curry.
(Percentage of daily recommendation)
| Calorie | 499 cal. | (24 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 202 μg | (67 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 81 mg | (85 %) | ||
| Potassium | 1,239 mg | (31 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 183 mg | (61 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 211 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 onion
- 1 pc fresh ginger
- ½ Cauliflower
- 2 carrots
- 4 ozs Green beans
- 2 green chili peppers
- 7 ozs Red lentils
- 4 small waxy potatoes
- 2 Tbsps Canola oil
- 2 Tbsps mild Curry powder
- 1 ¼ cups Vegetable broth
- ¾ cup Coconut milk (9% fat)
- 4 ozs Cashews
- 1 Pineapple
- 4 ozs Peas (frozen)
- 6 sprigs cilantro
- salt
- peppers
Kitchen utensils
Preparation steps
Peel onion and ginger and finely chop.
Trim cauliflower, rinse and divide into florets. Trim carrots, peel and cut into 1/4 inch thick slices.
Trim beans, rinse and cut in half diagonally.
Rinse chile peppers, cut in half lengthwise, remove seeds and cut into thin strips.
Rinse lentils in a sieve and drain.
Peel potatoes, rinse and cut into 1/4-inch thick slices.
Heat oil in a large pot. Add onion, ginger, chile peppers and lentils and sauté briefly over medium heat. Add carrots, potatoes, cauliflower and beans and sauté 3-4 minutes while stirring.
Add curry powder and mix in. Pour in vegetable broth and coconut milk, bring to a boil and simmer the curry over medium heat for 15 minutes, uncovered.
Meanwhile, toast cashews until golden brown in a frying pan, place on a plate, let cool slightly and chop coarsely.
Peel pineapple, quarter, and cut out the stalk. Cut the flesh into 1/2-inch thick slices.
Add pineapples, cashews and peas to the curry, mix and simmer for another 5 minutes.
Rinse cilantro, shake dry and chop coarsely. Season the vegetable curry with salt and pepper and sprinkle with cilantro before serving.
