Spiced Garbanzo Bean Curry

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Spiced Garbanzo Bean Curry
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Health Score:
Health Score
8,2 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
410
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie410 kcal(20 %)
Protein13.3 g(14 %)
Fat21.89 g(19 %)
Carbohydrates48.09 g(32 %)
Sugar added0 g(0 %)
Roughage14.25 g(48 %)
Vitamin A60.77 mg(7,596 %)
Vitamin D0.04 μg(0 %)
Vitamin E1.41 mg(12 %)
Vitamin B₁0.34 mg(34 %)
Vitamin B₂0.38 mg(35 %)
Niacin6 mg(50 %)
Vitamin B₆0.58 mg(41 %)
Folate341.98 μg(114 %)
Pantothenic acid1.49 mg(25 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0.04 μg(1 %)
Vitamin C185.58 mg(195 %)
Potassium1,516.15 mg(38 %)
Calcium230.08 mg(23 %)
Magnesium115.45 mg(38 %)
Iron5.38 mg(36 %)
Iodine0.75 μg(0 %)
Zinc2.56 mg(32 %)
Saturated fatty acids12.38 g
Cholesterol0 mg
Author of this recipe:
How healthy are the main ingredients?
CabbagegarlicMushroomCoconut milkchickpea

Ingredients

for
4
Ingredients
8 cups
green Cabbage (stem removed)
1
onion (diced)
1 clove
garlic (diced)
1
red chile pepper (chopped)
1 teaspoon
fresh Ginger root (grated)
2 tablespoons
2 cups
Mushrooms (halved)
1 teaspoon
1 ⅔ cups
cup
1 ½ cups
chickpeas (tinned, rinsed)
1 teaspoon
cilantro (to garnish)

Preparation steps

1.
Blanche the cabbage in salt water for around 3 minutes. Drain and cut into wide strips.
2.
Fry the onion, garlic, chilli and ginger in hot oil for 1-2 min. Add the mushrooms, turmeric and a pinch of cumin and then add the stock.
3.
Add the cabbage and coconut milk, season with salt and simmer for around 20 min. If necessary add more stock.
4.
Add the chickpeas and leave to steep for around 5 min.
5.
Season with lemon juice and salt and serve garnished with coriander.