Vegetable Curry

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Vegetable Curry
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
521
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie521 cal.(25 %)
Protein10 g(10 %)
Fat30 g(26 %)
Carbohydrates53 g(35 %)
Sugar added0 g(0 %)
Roughage13.8 g(46 %)
Vitamin A2.9 mg(363 %)
Vitamin D0 μg(0 %)
Vitamin E16.7 mg(139 %)
Vitamin K53.5 μg(89 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.8 mg(57 %)
Folate127 μg(42 %)
Pantothenic acid2.1 mg(35 %)
Biotin18.8 μg(42 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C81 mg(85 %)
Potassium1,248 mg(31 %)
Calcium105 mg(11 %)
Magnesium92 mg(31 %)
Iron3.1 mg(21 %)
Iodine11 μg(6 %)
Zinc1.5 mg(19 %)
Saturated fatty acids14.4 g
Uric acid101 mg
Cholesterol0 mg
Complete sugar16 g

Ingredients

for
4
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
How healthy are the main ingredients?
Sweet potatocarrotoniongarlic cloveCuminTurmeric

Preparation steps

1.

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.

2.

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.