North Indian Chickpea Curry
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 20 min.
Ready in
Calories:
240
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 240 cal. | (11 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 25.4 μg | (42 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 411 mg | (10 %) | ||
| Calcium | 69 mg | (7 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 1 ⅓ cups dried chickpeas (garbanzo beans)
- 4 shallots (peeled and chopped into rings)
- 1 clove garlic cloves (peeled and sliced)
- 4 Tbsps olive oil
- ½ tsp Cumin
- ½ tsp ground cilantro
- 1 tsp Garam Masala
- ½ tsp Turmeric
- 7 ozs floury potatoes (peeled and chopped)
- 2 Tomatoes rinsed and chopped, or 100 g chopped tomatoes (canned)
- 2 chili peppers (rinsed)
- cayenne pepper
- 2 Tbsps freshly chopped cilantro
Preparation
Kitchen utensils
1 Pot, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Ladle, 4 canning jars (à 400 ml), 1 Kitchen towel
Preparation steps
1.
Cover the garbanzo beans with 1.2 l (5 cups) water and simmer over a low heat for 1.5 hours until soft.
2.
Fry the shallots in hot oil until golden brown, reserve 1 tbsp to garnish.
3.
Add the garlic, cumin, ground coriander, garam masala and turmeric to the onions in the pan and fry briefly.
4.
Add the potatoes, drained garbanzo beans and around 100 ml (scant ½ cup) water.
5.
Add the tomatoes and chili peppers, cover and simmer gently for around 30 minutes, stirring occasionally. Add a little more water if necessary.
6.
Season to taste with salt and cayenne pepper and stir in the chopped cilantro.
7.
Spoon into bowls and serve garnished with the reserved onions.
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