Squash Chickpea Curry
Squash Chickpea Curry - Impresses with a subtle coconut note
Healthy, because
Even smarter
Nutritional values
At the thought of chickpeas, the veggie hearts beat faster, and rightly so. The legumes offer plenty of protein, but also iron and calcium: nutrients that are often lacking in the vegan diet.
Outside the pumpkin season, you can also prepare the chickpea curry with sweet potatoes - but these require a shorter cooking time. The chickpeas can also be replaced with other legumes such as lentils.
(Percentage of daily recommendation)
| Calorie | 414 cal. | (20 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 18.5 μg | (31 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,043 mg | (26 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 15.3 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 36 ozs Butternut squash
- 2 Tbsps Curry powder
- 1 ½ tsps Chili powder
- 3 Tbsps Canola oil
- 3 shallots
- 2 garlic cloves
- 14 ozs chickpeas (can; drained weight)
- 1 tsp ground Turmeric
- 1 tsp ground Cumin
- 1 tsp ground cilantro
- 1 Tbsp Garam Masala (curry powder)
- peppers
- 14 ozs Coconut milk
- salt
- ¼ oz Curry leaves (fresh or dried; 1/2 handful)
- 1 ½ ozs coconut chips (4 TBSP.)
Preparation steps
Halve pumpkin, remove seeds, cut into wedges, remove peel. Coarsely dice flesh and mix in a bowl with 1 tablespoon curry powder, 1 teaspoon chili powder and 2 tablespoons canola oil.
Cover a baking tray with baking paper. Spread the pumpkin on it and bake in a preheated oven at 200 °C / 400 ˚F for 30-35 minutes.
Meanwhile, peel shallots and cut into fine rings. Peel garlic and chop finely. Rinse chickpeas and drain. Heat remaining oil in a frying pan. Add shallots and sauté over medium heat for 3 minutes.
Add the remaining and ground spices and stir-fry for 1-2 minutes until they start to become fragrant. Add the chickpeas and garlic and stir-fry for 1-2 minutes. Then deglaze everything with coconut milk, add salt and simmer on low heat for about 10 minutes.
Let baked pumpkin cool for 10 minutes. Then mix with curry leaves, add to the curry and simmer over low heat for another 5-10 minutes, adding a little water if necessary.
Season pumpkin-chickpea curry to taste, divide into bowls or deep plates and sprinkle with coconut chips.
