Your Recipe

Chickpea Curry

Zutat  Menge  Kalorien 
Zitrone 32g 9kcal
Zwiebeln 110g 44kcal
Spinat, roh 300g 69kcal
Kichererbsen 480g 778kcal
Kurkuma gemahlen 13.6g 42kcal
Olivenöl 14g 124kcal
Ingwer gemahlen 8g 27kcal
Kokosmilch 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.

Nährwertangaben 
Portionsgröße  339 g | ml
Menge pro Portion  503
2105
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 31g 40%
Gesättigte Fettsäuren  22g 110%
Natrium 85mg 4%
Gesamte Kohlenhydrate  48g 18%
Ballaststoffe  15g 53%
Zucker  11g
Protein  16g 32%
Vitamin D 0mcg 0%
Kalzium 165mg 13%
Eisen  9.5mg 53%
Kalium 1179mg 25%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.652 mg 13%
Vitamin B6 0.402 mg 24%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  48.2 g 18%
Sugars 11 g 22%
Ballaststoffe  14.7 g 53%
Carbohydrate 42.6 g 0%
Netto-Kohlenhydrate 37.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.702 g 0%
Arginin 1.561 g 0%
Asparaginsäure 1.77 g 0%
Cystein 0.222 g 0%
Glutaminsäure 2.767 g 0%
Glycin 0.684 g 0%
Histidin 0.407 g 0%
Isoleucin 0.683 g 0%
Leucin 1.139 g 0%
Lysin 0.972 g 0%
Methionin 0.229 g 0%
Phenylalanin 0.814 g 0%
Prolin 0.645 g 0%
Serin 0.753 g 0%
Threonin 0.592 g 0%
Tryptophan 0.171 g 0%
Tyrosin 0.436 g 0%
Valin 0.743 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 165.48 mg 13%
Kupfer 0.86 mg 95%
Fluorid 0.3 mcg 0%
Eisen  9.53 mg 53%
Magnesium 168.59 mg 40%
Mangan 4.2 mg 183%
Phosphor 361.13 mg 29%
Kalium 1179.05 mg 25%
Selen 12.89 mcg 23%
Natrium 85.44 mg 4%
Zink 3.18 mg 29%
andere
Nährstoff Menge  DV
Wasser 240.351 g 0%
Asche 3.558 g 0%