Your Recipe

Chhole (Chickpea Curry)

Zutat  Menge  Kalorien 
Kichererbsen 850g 1377kcal
Ingwerwurzel 14g 11kcal
Kurkuma gemahlen 1.59g 5kcal
Knoblauch 12g 18kcal
Kreuzkümmel, gemahlen 4g 15kcal
Tomaten, zerdrückt, aus der Dose 544.5g 174kcal
Zwiebeln, gelb, roh 110g 42kcal
Paprika, Serrano, roh 31g 10kcal
Salz, koscher 4.5g 0kcal
Rapsöl (Rapsöl) 80.63g 713kcal
Koriander gemahlen 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

Nährwertangaben 
Portionsgröße  276 g | ml
Menge pro Portion  396
1656
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 18g 23%
Gesättigte Fettsäuren  1.4g 7%
Natrium 476mg 21%
Gesamte Kohlenhydrate  49g 18%
Ballaststoffe  13g 48%
Zucker  11g
Protein  15g 29%
Vitamin D 0mcg 0%
Kalzium 118mg 9%
Eisen  6.1mg 34%
Kalium 770mg 16%
* 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 14.254 mcg 2%
Thiamin [B1] 0.245 mg 20%
Riboflavin [B2] 0.148 mg 11%
Niacin [B3] 2.011 mg 13%
Pantothensäure [B5] 0.686 mg 14%
Vitamin B6 0.391 mg 23%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  49.2 g 18%
Sugars 11.1 g 22%
Ballaststoffe  13.5 g 48%
Carbohydrate 40.1 g 0%
Netto-Kohlenhydrate 38.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.583 g 0%
Arginin 1.233 g 0%
Asparaginsäure 1.691 g 0%
Cystein 0.189 g 0%
Glutaminsäure 2.736 g 0%
Glycin 0.563 g 0%
Histidin 0.37 g 0%
Isoleucin 0.579 g 0%
Leucin 0.956 g 0%
Lysin 0.9 g 0%
Methionin 0.178 g 0%
Phenylalanin 0.715 g 0%
Prolin 0.55 g 0%
Serin 0.677 g 0%
Threonin 0.507 g 0%
Tryptophan 0.133 g 0%
Tyrosin 0.339 g 0%
Valin 0.573 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 118.23 mg 9%
Kupfer 0.7 mg 78%
Fluorid 0 mcg 0%
Eisen  6.1 mg 34%
Magnesium 95.29 mg 23%
Mangan 1.79 mg 78%
Phosphor 285.62 mg 23%
Kalium 769.71 mg 16%
Selen 6.31 mcg 11%
Natrium 476.44 mg 21%
Zink 2.56 mg 23%
andere
Nährstoff Menge  DV
Wasser 190.746 g 0%
Asche 2.801 g 0%