Healthy Gourmet Kitchen

Tofu Chickpea Curry

with vegetables
5
Average: 5 (7 votes)
(7 votes)
Tofu Chickpea Curry

Tofu chickpea curry - So simple, but so delicious!

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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
409
calories
Calories

Healthy, because

Even smarter

Nutritional values

Whole grain rice contains many vitamins, minerals, and fiber. Chickpeas provide plenty of vegetable protein, fiber and the trace element iron - not only interesting for vegetarians! The often underestimated canned tomatoes also score points: The red vegetable contains plenty of lycopene, an antioxidant that protects our cells from free radical damage.

Instead of brown rice, try quinoa: This pseudocereal provides even more satiating fiber and protein. Chickpeas can also be replaced by other legumes, such as kidney beans or lentils.

1 serving contains
(Percentage of daily recommendation)
Calorie409 cal.(19 %)
Protein18 g(18 %)
Fat11 g(9 %)
Carbohydrates54 g(36 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E8.6 mg(72 %)
Vitamin K25.7 μg(43 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.2 mg(60 %)
Vitamin B₆0.3 mg(21 %)
Folate51 μg(17 %)
Pantothenic acid1.2 mg(20 %)
Biotin9 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C11 mg(12 %)
Potassium504 mg(13 %)
Calcium184 mg(18 %)
Magnesium152 mg(51 %)
Iron5.6 mg(37 %)
Iodine14 μg(7 %)
Zinc2.9 mg(36 %)
Saturated fatty acids1.9 g
Uric acid179 mg
Cholesterol0 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
7 ozs chickpeas (can; drained weight)
1 small onion
2 garlic cloves
¼ oz ginger (1 piece)
7 ozs Celery root (1 piece)
7 ozs Brown rice
Iodized salt (With fluoride)
3 tsps Peanut oil
¼ oz red Curry paste (1 TSP)
½ tsp Cumin
½ tsp cilantro
½ tsp Garam Masala
½ tsp ground Turmeric
10 ozs chunky Tomatoes (canned)
8 ozs Tofu
1 tsp black sesame
Chili powder
½ oz slivered almonds (1 TBSP.)
How healthy are the main ingredients?
TomatoTofuchickpeasgingeroniongarlic clove

Preparation steps

1.

Rinse the chickpeas and drain. Peel and finely chop onion, garlic and ginger. Clean, wash and dice the celery. Cook rice in 2.5 times the amount of salted water for 30 minutes according to package instructions.

2.

Meanwhile, heat 1 tsp oil in a wok. Add onion, garlic, ginger, celery, curry paste with the spices and stir-fry everything for about 2 minutes over medium heat. Mix in the chickpeas and tomatoes and simmer the curry for about 15-20 minutes over low heat until most of the liquid has evaporated.

3.

In the meantime, dice the tofu and fry in the remaining oil for 5 minutes on all sides over medium heat. Then mix into the curry, season with salt, chili and cook for another 5 minutes.

4.

Mix rice with black sesame seeds, arrange with vegetable-chickpea curry and serve sprinkled with flaked almonds.