Your Recipe

Chickpea Curry

Složka Množství Kalorie
Citrón 32g 9kcal
Cibule 110g 44kcal
Špenát 300g 69kcal
Cizrna 480g 778kcal
Kurkuma mletá 13.6g 42kcal
Olivový olej 14g 124kcal
Zázvor mletý 8g 27kcal
Kokosové mléko 400g 920kcal

Recipe Instructions:

Ingredients
480 g Chickpeas- 15 ounces per can, rinsed and drained
400 ml coconut milk - (13.5oz)
2 teaspoon garam masala
2 teaspoon turmeric
1 teaspoon ginger powder
1/2 teaspoon chili flakes
1 medium-size onion, chopped
2 cloves of garlic, minced
1 tablespoon olive oil
Salt
300 g fresh baby spinach, uncooked - (10 cups, loosely packed – you can use 10 oz frozen spinach instead of fresh)
4 lemon wedges - (optional)
Fresh coriander - (optional)
Instructions
Heat the oil in a large pan. When the oil is smoking hot lower the heat and add the spices.
After a few seconds, add the chopped onions and the minced garlic.
Once the onion and garlic are golden brown (around a minute), add the chickpeas and the coconut milk. Add salt to taste.
Cook for 5 minutes, then add the washed fresh spinach, stir well and cover.
Let the spinach wilt for a couple of minutes. And it's ready to serve.
You can add a splash of fresh lemon juice and some freshly chopped coriander. But it's not essential.
This curry is delicious with basmati rice or naan bread.

nutriční údaje
Velikost porce 339 g | ml
Množství na porci 503
2105
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 31g 40%
Nasycené tuky 22g 110%
Sodík 85mg 4%
Sacharidy celkem 48g 18%
Vláknina 15g 53%
Cukr 11g
Bílkoviny 16g 32%
Vitamin D 0mcg 0%
Vápník 165mg 13%
Železo 9.5mg 53%
Draslík 1179mg 25%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 353.07 mcg 39%
Thiamin [B1] 0.242 mg 20%
Riboflavin [B2] 0.235 mg 18%
Niacin [B3] 2.212 mg 14%
Kyselina pantotenová [B5] 0.652 mg 13%
Vitamin B6 0.402 mg 24%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 374.945 mcg 0%
Vitamin C 31.748 mg 35%
Vitamin D 0 mcg 0%
Vitamin E 2.765 mg 18%
Vitamin K 369.887 mcg 308%
Betain 77.379 mg 0%
Cholin 78.928 mg 14%
Carbohydrates
živina Množství DV
Sacharidy celkem 48.2 g 18%
Sugars 11 g 22%
Vláknina 14.7 g 53%
Carbohydrate 42.6 g 0%
Čisté sacharidy 37.2g
aminokyseliny
živina Množství DV
Alanin 0.702 g 0%
Arginin 1.561 g 0%
Kyselina asparagová 1.77 g 0%
Cystein 0.222 g 0%
kyselina glutamová 2.767 g 0%
Glycin 0.684 g 0%
Histidin 0.407 g 0%
Izoleucin 0.683 g 0%
Leucin 1.139 g 0%
Lysin 0.972 g 0%
Metionin 0.229 g 0%
Fenylalanin 0.814 g 0%
Prolin 0.645 g 0%
Serin 0.753 g 0%
Treonin 0.592 g 0%
Tryptofan 0.171 g 0%
Tyrosin 0.436 g 0%
Valin 0.743 g 0%
Minerály
živina Množství DV
Vápník 165.48 mg 13%
Měď 0.86 mg 95%
Fluorid 0.3 mcg 0%
Železo 9.53 mg 53%
Hořčík 168.59 mg 40%
Mangan 4.2 mg 183%
Fosfor 361.13 mg 29%
Draslík 1179.05 mg 25%
Selen 12.89 mcg 23%
Sodík 85.44 mg 4%
Zinek 3.18 mg 29%
další
živina Množství DV
Voda 240.351 g 0%
Popel 3.558 g 0%