Spicy Bean Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 96 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 64.9 μg | (108 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 475 mg | (12 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 32 mg | (11 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 87 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 250 grams Beans (white, dried)
- 1 stalk Leeks
- 1 garlic clove
- 150 grams Cherry tomatoes
- 1 stalk Celery
- 2 Tbsps vegetable oil
- 1 tsp Turmeric (ground)
- ½ tsp Cumin (ground)
- 1 tsp ginger (freshly grated)
- 600 milliliters Vegetable broth
- 1 sprig Sage
- 1 splash lemon juice
- salt
- cayenne pepper
- cilantro (for garnishing)
Preparation steps
Soak the beans in clean cold water overnight. Drain and boil again covered with fresh water, then let simmer for about 1 hour until soft.
Halve the leeks lengthwise, then rinse thoroughly and cut into strips. Peel garlic and chop finely. Rinse and halve the tomatoes. Rinse and cut the celery into strips. Saute the leeks, garlic, and celery in hot oil for 1-2 minutes until translucent. Stir in the turmeric, cumin and ginger. Sauté a few minutes and then add the broth. Mix in the drained beans and simmer 15 more minutes until the curry gets a slightly creamy consistency. Stir in the tomatoes. Rinse the sage leaves, shake dry, pluck and then coarsely chop. Add to the simmering bean curry.
Season with lemon juice, salt and cayenne pepper to taste and garnish with fresh cilantro leaves.
Serve immediately with rice or flatbread, if desired.
