Korma Vegetable Dumplings
Korma Vegetable Dumplings - Do not miss this Clean Eating feast! Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Whole grain rice, in contrast to the husked version, is rich in fiber as well as vitamins and minerals. Due to the essential oils and curcumin, turmeric helps with slow digestion and intestinal problems.
For even more aroma and freshness you can also replace the parsley with coriander.
(Percentage of daily recommendation)
| Calorie | 635 cal. | (30 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 17.5 μg | (29 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 697 mg | (17 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 28.3 g | |||
| Uric acid | 115 mg | |||
| Cholesterol | 4 mg |
Ingredients
- Ingredients
- 8 ozs Rice
- salt
- 4 ozs Peas (frozen)
- 10 ozs cooked potatoes
- 1 carrot
- peppers
- 1 ½ tsps ground Cumin
- 1 garlic clove
- 1 red onion
- 1 chili pepper
- 2 Tbsps Coconut oil
- ½ tsp Mustard seed
- 3 ozs Vegetable broth
- 1 ½ ozs Cashews
- 14 ozs Coconut milk
- 5 ozs Yogurt (3.5% fat)
- 2 tsps ground Turmeric
- 1 Tbsp lemon juice
- 4 stalks parsley
Preparation steps
Cook the rice in 2.5 times the amount of boiling salted water for 30-35 minutes. Cook peas in boiling water for 5 minutes. Peel and mash potatoes. Peel and finely grate carrot. Mix the potatoes with peas, carrots, salt, pepper and 1⁄2 TL cumin to a dough and form 12 balls.
Peel garlic, onion, wash chilli, halve, seed and chop everything. Heat 1 tablespoon of coconut oil in a pan. Fry mustard and remaining caraway seeds until they crack. Add garlic, onion and chilli and fry for 3 minutes at medium heat. Pour in broth and cook for 10 minutes over low heat.
In the meantime puree 2 tablespoons cashew nuts, coconut milk and yogurt. Pour into the sauce and cook for 10 minutes. Season to taste with salt, pepper, turmeric and lemon juice.
Heat the remaining oil in a frying pan. Fry the balls for 5 minutes on all sides over medium heat. Wash parsley, shake dry, chop, fold into rice and serve with balls, sauce and remaining cashew nuts.
