Vegetable Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 521 cal. | (25 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.8 g | (46 %) |
| Vitamin A | 2.9 mg | (363 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 16.7 mg | (139 %) | ||
| Vitamin K | 53.5 μg | (89 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 18.8 μg | (42 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 81 mg | (85 %) | ||
| Potassium | 1,248 mg | (31 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 14.4 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 600 grams Sweet potato
- 200 grams Beans
- 200 grams carrots
- 200 grams Frozen pea
- 100 grams onions
- 1 garlic clove
- 3 Tbsps vegetable oil
- 1 bay leaf
- ½ tsp ground Cumin
- ½ tsp ground Turmeric
- Nutmeg
- salt
- 80 grams Shredded coconut
- 2 onions
- 12 black peppercorns
- 4 dried red chili peppers
- 4 cloves
- 1 Tbsp ground cilantro
- 3 Tbsps vegetable oil
- cinnamon
Preparation steps
For the spice paste, heat half the oil in a pan and saute the shredded coconut for 5 minutes, stirring constantly, then place in a bowl. Peel the onions and finely chop. Rinse the chiles, remove the stems and seeds. Heat the remaining oil in the pan, add the chiles and coriander, saute 3 minutes, then add the peppercorns, cloves and cinnamon and saute 3 minutes. Then add the onion and 125 ml (approximately 1/2 cup) of water, remove from the heat and mash everything into a paste.
For the curry, peel the potatoes and cut into 2 cm (approximately 3/4 inch) cubes. Rinse, trim, and cut the green beans into 2 cm (approximately 3/4 inch) long pieces. Peel the onions and garlic and finely chop. Heat the oil in a large pot, and saute the cumin and turmeric 1 minute. Add the onion, garlic and bay leaf and saute 5 minutes. Add the spice paste, add a little nutmeg and cook everything for 2 more minutes. Pour in 750 ml (approximately 3 1/4 cups) of water, season with salt, bring to a boil and add the carrots and potatoes. Cook 10 minutes then add the beans and cook for 5 more minutes Finally, add the peas and cook 5 more minutes until done, season to taste and serve.
