Spinach curry with peanuts
With abundant fiber, the Chickpeas increase beneficial intestinal bacteria and have been shown to lower elevated blood lipid levels. Coconut milk Acts as a super energy source and is easily digestible thanks to its medium chain fatty acids.
If you like, you can also replace the potatoes with sweet potatoes: On the one hand, this adds a different twist to the taste and, at the same time, provides plenty of beta-carotene. This acts in the body as an antioxidant and can also be converted into vitamin A. The fat-soluble vitamin is important for healthy eyes and radiant skin. Basmati rice, seasoned with a little grated organic lime zest, is delicious with spinach curry with peanuts.
(Percentage of daily recommendation)
Calorie | 535 cal. | (25 %) | ||
Protein | 15 g | (15 %) | ||
Fat | 35 g | (30 %) | ||
Carbohydrates | 39 g | (26 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 7.3 g | (24 %) |
Vitamin A | 0.7 mg | (88 %) | ||
Vitamin D | 0 μg | (0 %) | ||
Vitamin E | 4.6 mg | (38 %) | ||
Vitamin K | 306.9 μg | (512 %) | ||
Vitamin B₁ | 0.3 mg | (30 %) | ||
Vitamin B₂ | 0.2 mg | (18 %) | ||
Niacin | 7.4 mg | (62 %) | ||
Vitamin B₆ | 0.5 mg | (36 %) | ||
Folate | 119 μg | (40 %) | ||
Pantothenic acid | 1.2 mg | (20 %) | ||
Biotin | 12.2 μg | (27 %) | ||
Vitamin B₁₂ | 0 μg | (0 %) | ||
Vitamin C | 57 mg | (60 %) | ||
Potassium | 1,114 mg | (28 %) | ||
Calcium | 162 mg | (16 %) | ||
Magnesium | 147 mg | (49 %) | ||
Iron | 7.3 mg | (49 %) | ||
Iodine | 15 μg | (8 %) | ||
Zinc | 2.4 mg | (30 %) | ||
Saturated fatty acids | 23.7 g | |||
Uric acid | 178 mg | |||
Cholesterol | 0 mg | |||
Complete sugar | 5 g |
Ingredients
- Ingredients
- 1 onion
- ¾ oz ginger roots
- 18 ozs waxy potatoes
- 1 Tbsp Canola oil
- salt
- peppers
- 2 tsps Curry powder
- 1 tsp ground Turmeric
- 1 tsp ground cumin
- 14 ozs Coconut milk
- 8 ozs chickpeas (drained weight)
- 6 ozs frozen Spinach (defrosted)
- 1 ¾ ozs roasted salted Shelled peanut
Preparation steps
Peel onion, halve and cut into strips. Peel ginger and dice very finely. Wash and peel potatoes and cut into pieces of approx. 1-inch.
Heat oil in a wide pot. Sauté diced onion, ginger and potatoes for 5 minutes over medium heat. Sprinkle with salt, pepper and the remaining spices and sauté for 2 minutes. Add coconut milk and 8 ounces water, bring to a boil, cover and simmer over low heat for about 15 minutes.
Rinse chickpeas, drain, stir into curry with spinach, cover and cook over low heat for 5 minutes. Season curry with salt and pepper and sprinkle with peanuts.