Spicy Bean Curry

0
Average: 0 (0 votes)
(0 votes)
Spicy Bean Curry
share Share
print
bookmark_border Copy URL
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 13 h. 30 min.
Ready in
Calories:
96
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie96 cal.(5 %)
Protein4 g(4 %)
Fat6 g(5 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.9 mg(33 %)
Vitamin K64.9 μg(108 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.7 mg(14 %)
Vitamin B₆0.4 mg(29 %)
Folate115 μg(38 %)
Pantothenic acid0.6 mg(10 %)
Biotin7.1 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C37 mg(39 %)
Potassium475 mg(12 %)
Calcium106 mg(11 %)
Magnesium32 mg(11 %)
Iron1.2 mg(8 %)
Iodine8 μg(4 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0.7 g
Uric acid87 mg
Cholesterol0 mg
Complete sugar5 g

Ingredients

for
4
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)
How healthy are the main ingredients?
LeekCelerygingerSagegarlic cloveTurmeric

Preparation steps

1.

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.

2.

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.

3.

Season with lemon juice, salt and cayenne pepper to taste and garnish with fresh cilantro leaves.

4.

Serve immediately with rice or flatbread, if desired.