Vegetable Curry with Flatbread
(1 vote)
(1 vote)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
434
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 434 cal. | (21 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.3 g | (41 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 10.9 mg | (91 %) | ||
| Vitamin K | 22 μg | (37 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 160 mg | (168 %) | ||
| Potassium | 1,015 mg | (25 %) | ||
| Calcium | 185 mg | (19 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 15 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 100 grams yellow onion
- 1 garlic clove
- 2 Red Bell pepper
- 1 can chickpeas
- 200 grams Snow peas
- 600 grams Pumpkin
- 3 Tbsps vegetable oil
- 1 tsp Turmeric
- 1 tsp Cumin
- ½ tsp cilantro
- ½ tsp chili peppers
- ½ l Vegetable broth (from a jar)
- 5 Tbsps Whipped cream
- 1 Tbsp Pastry flour
- 150 grams Yogurt (0.1% fat)
- 4 Tbsps lemon juice
- salt
- peppers
- 1 Flatbread
Preparation steps
1.
Peel the onion and garlic and finely chop. Cut the peppers in half, remove the seeds and cut into slices. Drain the chickpeas. Sauté the onion and garlic with the spices in 3 tablespoons oil. Cut the pumpkin flesh into small cubes, add to the curry with the broth, cover and bring to a boil.
2.
Add the peppers, chickpeas and trimmed snow peas, and let everything simmer 5-10 minutes. Mix the cream with the mix and stir into the curry. Season with salt, pepper and lemon juice, and serve with yogurt and flatbread.
