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EatSmarter exclusive recipe

Indian Vegetable Curry

with Pineapple
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Indian Vegetable Curry

Indian Vegetable Curry - One hundred percent vegetarian and delicious

Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
499
calories
Calories
0
Print

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie499 kcal(24 %)
Protein22 g(22 %)
Fat21 g(18 %)
Carbohydrates53 g(35 %)
Sugar added0 g(0 %)
Roughage14 g(47 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.9 mg(66 %)
Vitamin B₆0.8 mg(57 %)
Folate202 μg(67 %)
Pantothenic acid2.4 mg(40 %)
Biotin14 μg(31 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C81 mg(85 %)
Potassium1,239 mg(31 %)
Calcium117 mg(12 %)
Magnesium183 mg(61 %)
Iron6.9 mg(46 %)
Iodine14 μg(7 %)
Zinc3.4 mg(43 %)
Saturated fatty acids6.6 g
Uric acid211 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1
1 piece
fresh Ginger root (about 10 grams)
½
Cauliflower (500 grams)
2
Carrots (about 200 grams)
4 ounces
2
7 ounces
4
small waxy Potatoes (about 200 grams)
2 tablespoons
2 tablespoons
1 ¼ cups
¾ cup
4 ounces
1
Baby pineapple (400 grams)
4 ounces
Peas (frozen)
6 sprigs
Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Large knife, 1 Peeler, 1 Cutting board, 1 Wooden spoon, 1 large Pot, 1 Measuring cups, 1 Sieve, 1 Small skillet

Preparation steps

1.
Indian Vegetable Curry preparation step 1

Peel onion and ginger and finely chop.

2.
Indian Vegetable Curry preparation step 2

Trim cauliflower, rinse and divide into florets. Trim carrots, peel and cut into 5 mm (approximately 1/4 inch) thick slices.

3.
Indian Vegetable Curry preparation step 3

Trim beans, rinse and cut in half diagonally.

4.
Indian Vegetable Curry preparation step 4

Rinse chile peppers, cut in half lengthwise, remove seeds and cut into thin strips.

5.
Indian Vegetable Curry preparation step 5

Rinse lentils in a sieve and drain.

6.
Indian Vegetable Curry preparation step 6

Peel potatoes, rinse and cut into 5 mm (approximately 1/4-inch) thick slices.

7.
Indian Vegetable Curry preparation step 7

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.

8.
Indian Vegetable Curry preparation step 8

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.

9.
Indian Vegetable Curry preparation step 9

Meanwhile, toast cashews until golden brown in a frying pan, place on a plate, let cool slightly and chop coarsely.

10.
Indian Vegetable Curry preparation step 10

Peel pineapple, quarter and cut out the stalk. Cut the flesh into 1 cm (approximately 1/2-inch) thick slices.

11.
Indian Vegetable Curry preparation step 11

Add pineapples, cashews and peas to the curry, mix and simmer for another 5 minutes.

12.
Indian Vegetable Curry preparation step 12

Rinse cilantro, shake dry and chop coarsely. Season the vegetable curry with salt and pepper and sprinkle with cilantro before serving.