Vegetarian Chickpea Curry
(1 vote)
(1 vote)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
ready in 13 h. 10 min.
Ready in
Calories:
773
calories
Calories
Healthy, because
Even smarter
Nutritional values
This delicious vegetarian curry is a tremendous source of valuable vegetable protein thanks to the chickpeas and fava beans.
Serve this curry with a side of brown rice.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 773 cal. | (37 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 114 g | (76 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 19.8 g | (66 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 43.1 μg | (72 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.9 mg | (124 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 248 μg | (83 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 18.9 μg | (42 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 2,807 mg | (70 %) | ||
| Calcium | 291 mg | (29 %) | ||
| Magnesium | 314 mg | (105 %) | ||
| Iron | 14 mg | (93 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 6.4 mg | (80 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 525 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2.333 cups chickpeas (dried)
- 2.333 cups Fava bean (broad beans) dried
- 3 ½ cups Vegetable broth
- 2 onions
- 2 cloves garlic cloves
- 2 Tbsps Ghee
- 2 green chili peppers
- 1 tsp freshly grated ginger (freshly grated)
- ½ tsp Coriander
- 1 handful Spinach
- 5.333 cups potatoes
- freshly ground Black pepper
- 1 tsp Caraway
- salt
Product recommendation
Freeze: no
Preparation steps
1.
Soak the chickpeas and the fava/broad beans in water overnight, then drain.
2.
Peel and finely chop the garlic and the onion.
3.
Wash the chilis and cut in half.
4.
Saute the onions and garlic in hot ghee in a saucepan, then pour in the vegetable broth. Add the chickpeas, fava/broad beans, ginger, chili and crushed coriander seeds. Cover and simmer gently over a low heat for 50 - 60 minutes.
5.
Peel the potatoes and boil in salted water, together with the caraway seeds for about 25 minutes until cooked.
6.
Wash and clean the spinach and add to the dal at the last moment. Season with salt and pepper.
7.
Drain the potatoes and arrange onto plates. Add a spoonful of dal and serve.
