Your Recipe

Chhole (Chickpea Curry)

Složka Množství Kalorie
Cizrna 850g 1377kcal
Zázvor kořen 14g 11kcal
Kurkuma mletá 1.59g 5kcal
Česnek 12g 18kcal
Kmín, mletý 4g 15kcal
Rajčata, drcená, konzervovaná 544.5g 174kcal
Cibule, žlutá, syrová 110g 42kcal
Papriky, serrano, syrové 31g 10kcal
Sůl 4.5g 0kcal
Řepkový olej 80.63g 713kcal
Koriandr mletý 3.38g 10kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 medium serrano pepper, cut into thirds

4 large cloves garlic

1 2-inch piece fresh ginger, peeled and coarsely chopped

1 medium yellow onion, chopped (1-inch)

6 tablespoons canola oil or grapeseed oil

2 teaspoons ground coriander

2 teaspoons ground cumin

½ teaspoon ground turmeric

2 ¼ cups no-salt-added canned diced tomatoes with their juice (from a 28-ounce can)

¾ teaspoon kosher salt

2 15-ounce cans chickpeas, rinsed

2 teaspoons garam masala

Fresh cilantro for garnish

Directions
Pulse serrano, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. Add onion; pulse until finely chopped, but not watery.

Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3 to 5 minutes. Add coriander, cumin and turmeric and cook, stirring, for 2 minutes.

Pulse tomatoes in the food processor until finely chopped. Add to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more. Serve topped with cilantro, if desired.

Equipment
Food processor, large saucepan

nutriční údaje
Velikost porce 276 g | ml
Množství na porci 396
1656
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 18g 23%
Nasycené tuky 1.4g 7%
Sodík 476mg 21%
Sacharidy celkem 49g 18%
Vláknina 13g 48%
Cukr 11g
Bílkoviny 15g 29%
Vitamin D 0mcg 0%
Vápník 118mg 9%
Železo 6.1mg 34%
Draslík 770mg 16%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 14.254 mcg 2%
Thiamin [B1] 0.245 mg 20%
Riboflavin [B2] 0.148 mg 11%
Niacin [B3] 2.011 mg 13%
Kyselina pantotenová [B5] 0.686 mg 14%
Vitamin B6 0.391 mg 23%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 257.089 mcg 0%
Vitamin C 14.926 mg 17%
Vitamin D 0 mcg 0%
Vitamin E 4.059 mg 27%
Vitamin K 20.775 mcg 17%
Betain 0.026 mg 0%
Cholin 74.258 mg 14%
Carbohydrates
živina Množství DV
Sacharidy celkem 49.2 g 18%
Sugars 11.1 g 22%
Vláknina 13.5 g 48%
Carbohydrate 40.1 g 0%
Čisté sacharidy 38.2g
aminokyseliny
živina Množství DV
Alanin 0.583 g 0%
Arginin 1.233 g 0%
Kyselina asparagová 1.691 g 0%
Cystein 0.189 g 0%
kyselina glutamová 2.736 g 0%
Glycin 0.563 g 0%
Histidin 0.37 g 0%
Izoleucin 0.579 g 0%
Leucin 0.956 g 0%
Lysin 0.9 g 0%
Metionin 0.178 g 0%
Fenylalanin 0.715 g 0%
Prolin 0.55 g 0%
Serin 0.677 g 0%
Treonin 0.507 g 0%
Tryptofan 0.133 g 0%
Tyrosin 0.339 g 0%
Valin 0.573 g 0%
Minerály
živina Množství DV
Vápník 118.23 mg 9%
Měď 0.7 mg 78%
Fluorid 0 mcg 0%
Železo 6.1 mg 34%
Hořčík 95.29 mg 23%
Mangan 1.79 mg 78%
Fosfor 285.62 mg 23%
Draslík 769.71 mg 16%
Selen 6.31 mcg 11%
Sodík 476.44 mg 21%
Zinek 2.56 mg 23%
další
živina Množství DV
Voda 190.746 g 0%
Popel 2.801 g 0%