Your Recipe

Vegan Coconut Chickpea Curry

Zutat  Menge  Kalorien 
Babykarotten, roh 907g 317kcal
Zwiebeln 52g 21kcal
Paprika, roh, gelb, süß 149g 39kcal
Zucchini 196g 41kcal
Reis braun mittelkörnig gekocht 380g 426kcal
Kichererbsen 425.243g 689kcal
Gemüsebrühe[pl:]Bulion warzywny 117g 6kcal
Öl, Avocado 26.9g 238kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 teaspoons avocado oil or canola oil

1 cup chopped onion

1 cup diced bell pepper

1 medium zucchini, halved and sliced

1 (15 ounce) can chickpeas, drained and rinsed

1 ½ cups coconut curry simmer sauce (see Tip)

½ cup vegetable broth

4 cups baby spinach

2 cups precooked brown rice, heated according to package instructions

Directions
Heat oil in a large skillet over medium-high heat. Add onion, pepper and zucchini; cook, stirring often, until the vegetables begin to brown, 5 to 6 minutes.

Add chickpeas, simmer sauce and broth and bring to a simmer, stirring. Reduce heat to medium-low and simmer until the vegetables are tender, 4 to 6 minutes. Stir in spinach just before serving. Serve over rice.

Nährwertangaben 
Portionsgröße  563 g | ml
Menge pro Portion  444
1858
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  1.3g 7%
Natrium 275mg 12%
Gesamte Kohlenhydrate  75g 27%
Ballaststoffe  18g 64%
Zucker  18g
Protein  15g 30%
Vitamin D 0mcg 0%
Kalzium 151mg 12%
Eisen  6.2mg 34%
Kalium 1250mg 27%
* 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 1639.881 mcg 182%
Thiamin [B1] 0.342 mg 28%
Riboflavin [B2] 0.219 mg 17%
Niacin [B3] 3.841 mg 24%
Pantothensäure [B5] 1.917 mg 38%
Vitamin B6 0.485 mg 29%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 277.282 mcg 0%
Vitamin C 72.746 mg 81%
Vitamin D 0 mcg 0%
Vitamin E 0.963 mg 6%
Vitamin K 27.649 mcg 23%
Betain 0.277 mg 0%
Cholin 65.474 mg 12%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  75.4 g 27%
Sugars 18.2 g 36%
Ballaststoffe  17.9 g 64%
Carbohydrate 75.1 g 0%
Netto-Kohlenhydrate 57.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.723 g 0%
Arginin 1.217 g 0%
Asparaginsäure 1.848 g 0%
Cystein 0.191 g 0%
Glutaminsäure 2.725 g 0%
Glycin 0.619 g 0%
Histidin 0.382 g 0%
Isoleucin 0.632 g 0%
Leucin 1.023 g 0%
Lysin 0.874 g 0%
Methionin 0.214 g 0%
Phenylalanin 0.741 g 0%
Prolin 0.593 g 0%
Serin 0.728 g 0%
Threonin 0.551 g 0%
Tryptophan 0.157 g 0%
Tyrosin 0.394 g 0%
Valin 0.681 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 150.92 mg 12%
Kupfer 0.74 mg 82%
Fluorid 0.14 mcg 0%
Eisen  6.19 mg 34%
Magnesium 137.74 mg 33%
Mangan 2.64 mg 115%
Phosphor 375.14 mg 30%
Kalium 1249.86 mg 27%
Selen 6.22 mcg 11%
Natrium 275.32 mg 12%
Zink 3.13 mg 28%
andere
Nährstoff Menge  DV
Wasser 457.421 g 0%
Asche 3.72 g 0%