Your Recipe

Chickpea and Spinach Curry

Složka Množství Kalorie
Cibule 110g 44kcal
Špenát 60.1g 14kcal
Cizrna 396.893g 643kcal
Zázvor kořen 1g 1kcal
Česnek 9g 13kcal
Olivový olej 14g 124kcal
Kari prášek 4g 13kcal
Kokosové mléko 250g 575kcal
Rajčata drcená 400g 128kcal
Kmín, mletý 5g 19kcal
Koriandr mletý 1.69g 5kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients:
1 tablespoon olive oil
1 onion, diced
3 cloves garlic, minced
1 teaspoon ginger, grated
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1 can (14 ounces) diced tomatoes
1 can (14 ounces) chickpeas, drained and rinsed
1 cup coconut milk
2 cups fresh spinach leaves
Salt and pepper to taste
Instructions:
Heat olive oil in a large pan over medium heat.
Add onion, garlic, and ginger. Sauté until the onion is translucent and fragrant.
Add curry powder, cumin, and coriander. Stir for 1-2 minutes until the spices are toasted.
Pour in the diced tomatoes and chickpeas. Stir well to combine.
Add coconut milk and bring the mixture to a simmer. Cook for 10-15 minutes, allowing the flavors to meld together.
Stir in the spinach leaves and cook until wilted.
Season with salt and pepper to taste.
Serve the chickpea and spinach curry over cooked brown rice or quinoa.
Enjoy!

nutriční údaje
Velikost porce 313 g | ml
Množství na porci 395
1651
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 22g 28%
Nasycené tuky 14g 70%
Sodík 219mg 10%
Sacharidy celkem 43g 16%
Vláknina 13g 45%
Cukr 13g
Bílkoviny 13g 26%
Vitamin D 0mcg 0%
Vápník 138mg 11%
Železo 6.8mg 38%
Draslík 920mg 20%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 83.269 mcg 9%
Thiamin [B1] 0.246 mg 20%
Riboflavin [B2] 0.16 mg 12%
Niacin [B3] 2.476 mg 15%
Kyselina pantotenová [B5] 0.744 mg 15%
Vitamin B6 0.406 mg 24%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 228.817 mcg 0%
Vitamin C 19.403 mg 22%
Vitamin D 0 mcg 0%
Vitamin E 2.802 mg 19%
Vitamin K 85.223 mcg 71%
Betain 15.735 mg 0%
Cholin 66.813 mg 12%
Carbohydrates
živina Množství DV
Sacharidy celkem 43.2 g 16%
Sugars 12.6 g 25%
Vláknina 12.5 g 45%
Carbohydrate 31.6 g 0%
Čisté sacharidy 30.6g
aminokyseliny
živina Množství DV
Alanin 0.531 g 0%
Arginin 1.178 g 0%
Kyselina asparagová 1.479 g 0%
Cystein 0.176 g 0%
kyselina glutamová 2.599 g 0%
Glycin 0.511 g 0%
Histidin 0.317 g 0%
Izoleucin 0.508 g 0%
Leucin 0.846 g 0%
Lysin 0.759 g 0%
Metionin 0.167 g 0%
Fenylalanin 0.62 g 0%
Prolin 0.487 g 0%
Serin 0.589 g 0%
Treonin 0.45 g 0%
Tryptofan 0.126 g 0%
Tyrosin 0.316 g 0%
Valin 0.54 g 0%
Minerály
živina Množství DV
Vápník 137.85 mg 11%
Měď 0.76 mg 85%
Fluorid 0.3 mcg 0%
Železo 6.81 mg 38%
Hořčík 114.56 mg 27%
Mangan 2.12 mg 92%
Fosfor 291.7 mg 23%
Draslík 919.73 mg 20%
Selen 9.33 mcg 17%
Sodík 218.54 mg 10%
Zinek 2.49 mg 23%
další
živina Množství DV
Voda 231.303 g 0%
Popel 3.295 g 0%