Potato-Mango Curry with Poppy Seeds
Nutritional values
(Percentage of daily recommendation)
| Calorie | 368 cal. | (18 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 32.2 μg | (54 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 1,178 mg | (29 %) | ||
| Calcium | 256 mg | (26 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 800 grams starchy potatoes
- 2 garlic cloves
- 1 large red onion
- 1 large red chili pepper
- 3 centimeters fresh ginger
- 2 Tbsps clarified butter
- 2 tsps Curry powder (madras curry powder)
- 1 generous pinch Turmeric
- 1 generous pinch Cumin
- 1 generous pinch sweet paprika
- salt
- peppers
- 400 milliliters Vegetable broth
- 1 large, ripe Mango
- 1 bunch cilantro
- 200 grams Yogurt (0.1% fat)
- Chili thread (for garnish)
- 1 tsp Garam Masala
- 4 Tbsps Poppy seeds (ground)
Preparation steps
Peel, rinse and cut the potatoes into bite-sized pieces. Peel the garlic and onion and finely chop. Rinse the chile, cut in half lengthwise, remove the seeds and white membranes and chop into small pieces.
Peel the ginger and finely grate, or cut into small cubes as desired. Heat the ghee in a wok and saute the garlic until light brown, then add the chile, potatoes, onions and ginger, also sauté briefly and pour in the broth. Cover and simmer over low heat about 20-25 minutes. Meanwhile, rinse, peel the flesh from core of the mango and cut into thin slices. Rinse the cilantro with cold water, shake dry, pluck off the leaves and chop. Mix the yogurt, cilantro and spices into the potato mixture and season to taste.
Pour the curry into small bowls, top with the mango slices, garnish immediately with the poppy seeds and the chile strips and serve.
