Sweet Potato Curry with Chickpeas and Kale
Sweet potato curry with chickpeas and kale - Aromatic warmer with purely vegetable ingredients
Healthy, because
Even smarter
Nutritional values
Kale scores points for its high calcium content. The most important mineral in the human body in terms of quantity is a building block of bones and teeth.
You can also enjoy the sweet potato curry with chickpeas outside the kale season: Then simply replace the winter vegetable with spinach or chard.
(Percentage of daily recommendation)
| Calorie | 564 cal. | (27 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 150 μg | (250 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 651 mg | (16 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 11.8 g | |||
| Uric acid | 254 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 7 ¼ ozs Brown rice
- Iodized salt (With fluoride)
- 1 large Sweet potato (14 oz)
- 2 ozs Kale
- 1 onion
- 3 garlic cloves
- ¾ oz ginger roots
- 14 ozs chickpeas (drained weight; can)
- 1 Tbsp Canola oil
- 1 tsp mild Curry powder
- ½ tsp ground Turmeric
- 1 tsp ground Cumin
- ½ tsp ground paprika
- 8 ozs Coconut milk
- 9 ozs strained tomato
- peppers
- Chili powder
- 2 pinches dried Curry leaves
Preparation steps
Cook rice in 2.5 times the amount of salted water according to package instructions for 20-30 minutes. In the meantime, clean, peel, wash and dice sweet potato about 2.5 cm. Wash kale, pluck green from thick leaf veins and cut into small pieces. Peel onion, garlic and ginger and finely dice everything. Drain the chickpeas, rinse and drain.
Heat oil in a saucepan. Sauté onion for approx. 3 minutes over medium heat. Add garlic and ginger and sauté for about 1 minute. Add curry powder, turmeric, cumin and paprika and stir-fry for 2 minutes; then deglaze with coconut milk.
Mix in strained tomatoes and season everything with salt, pepper and chili powder. Add sweet potato cubes and cook everything for another 12-15 minutes over medium heat. Then mix in chickpeas and kale and simmer for about 5 minutes. Season the sweet potato curry with chickpeas and kale to taste, spread on plates with some rice and serve sprinkled with crumbled curry leaves.
