Pumpkin and Rutabaga Curry with Flatbread
Nutritional values
(Percentage of daily recommendation)
| Calorie | 172 cal. | (8 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 27.4 μg | (46 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 0.8 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 810 mg | (20 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 32 mg | (11 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 112 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 500 grams Rutabaga
- 500 grams Pumpkin (such as Hokkaido, or another sweet variety of pumpkin)
- 100 grams Celery
- 10 small Snow peas
- 1 small onion
- 1 red chili pepper
- 1 tsp fresh ginger
- 1 Cardamom
- Coriander
- 4 black peppercorns
- 1 tsp Turmeric
- salt
- sunflower oil
- 200 milliliters Vegetable broth
- fresh cilantro (for garnish)
Preparation steps
Rinse, peel and cut rutabaga into 1 cm (approximately 1/2 inch) cubes. Finely dice pumpkin. Rinse celery and remove strings, then slice diagonally.
Rinse snow peas, trim ends, and cut in half. Peel and finely chop onion. Rinse chile pepper, halve lengthwise and remove seeds and ribs. Finely slice chile pepper.
Finely grate ginger. Combine cardamom, coriander seeds and peppercorns in a mortar and pestle and grind coarsely. Add turmeric and salt to taste. Stir ginger and spices with 3 tablespoons oil to form a paste.
Add some oil to a saucepan. Add rutabaga, pumpkin and onions. Cook, stirring, about 2 minutes. Stir in spice paste and cook for a few minutes. Add vegetable stock. Cover and simmer 10-15 minutes.
Add remaining vegetables and simmer 10 minutes more. Add additional broth, if needed (curry should not be too thin). Divide curry among small bowls and garnish with fresh cilantro leaves. Serve with flatbread, if desired.
