Vegetable Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 266 cal. | (13 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 186.8 μg | (311 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.9 mg | (49 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 178 μg | (59 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 1,211 mg | (30 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 250 grams small new potatoes
- salt
- 200 grams Cauliflower
- 150 grams baby Spinach
- 100 grams green Peas (frozen)
- 200 grams Pumpkin (such as Muscat)
- 2 onions
- 1 garlic clove
- 150 grams chickpeas (canned)
- 1 Zucchini
- 4 Tomatoes
- 2 Tbsps vegetable oil
- 1 tsp Garam Masala
- 1 pinch Cumin
- ½ tsp ground cilantro
- 1 tsp Turmeric
- 1 tsp red Curry paste
- 300 milliliters Vegetable broth
- salt
- freshly ground peppers
- 4 Tbsps Sour cream
Preparation steps
Scrub the potatoes and cook in a pot of boiling salted water for 15 minutes. Drain and cut into quarters. Rinse and drain the cauliflower. Rinse the spinach, spin dry and tear into large strips. Thaw the peas. Cut the pumpkin flesh into bite-size cubes. Peel the onions and garlic and cut into cubes. Rinse the chickpeas in a colander and drain. Rinse the zucchini, halve lengthwise and slice.
Blanch the tomatoes in a pot of boiling water for 10 seconds. Drain, peel, core, quarter and cut into small cubes.
Heat the oil in a deep skillet and saute the potatoes and cauliflower utnil golden brown.
Add the pumpkin, zucchini, onion, garlic and chickpeas, and sauté briefly. Stir in the garam masala, cumin, coriander, turmeric and curry paste until coated and pour in the broth. Add the diced tomatoes, stirring to combine, and simmer over medium heat for about 10 minutes. Add the spinach and peas, and cook until the spinach has wilted and the peas are heated through. Taste and adjust the seasonings if necessary and serve on plates with a dollop of sour cream.
