Your Recipe

Bell Pepper Curry with Sweet Potatoes

Zutat  Menge  Kalorien 
Koriander (Cilantro) Blätter 15.75g 4kcal
Paprika, roh, gelb, süß 476g 124kcal
Süßkartoffel, roh 260g 224kcal
Knoblauch 18g 27kcal
Speisesalz 2.8g 0kcal
Leitungswasser 118g 0kcal
Olivenöl 84g 743kcal
Curry Pulver 9.66g 31kcal
Zerkleinerte Tomaten 400g 128kcal
Kreuzkümmel, gemahlen 5g 19kcal

Recipe Instructions:

Ingredients
4 bell peppers
2 large sweet potatoes , (or 4 medium), peeled
6 tbsp olive oil , divided
4 tsp garam masala , (or curry powder), divided
2 tsp ground cumin , divided
6 cloves garlic , minced
1 chili pepper , minced
2 14.5 oz. (400ml) cans diced tomatoes
1/2 cup water
1/4 cup chopped fresh cilantro , plus more for garnish
1/2 tsp salt , or more to taste
freshly squeezed lime juice , for drizzling

Instructions
Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper.
Chop the peppers and sweet potatoes into evenly sized chunks. Arrange on a baking sheet in a single layer. Drizzle with 4 tablespoons olive oil and season with 2 teaspoons garam masala and 1 teaspoon cumin. Toss and roast in the oven for 20 minutes.
Meanwhile, heat the remaining 2 tablespoons olive oil in a skillet. Add the garlic and chili pepper and cook over low heat until fragrant, for about 30 seconds. Add the remaining 2 teaspoons garam masala and 1 teaspoon cumin. Cook for a minute, stirring.
Add the canned tomatoes, water, and chopped cilantro. Season with salt and cook, over medium heat, for 20 minutes more.
Finally, add the roasted peppers and sweet potatoes and cook for 5-10 minutes more. If the curry isn’t thick enough to your liking, cook more. If it gets too thick, add more water.
Drizzle with lime juice before serving. Garnish with chopped cilantro. Serve with rice.

Nährwertangaben 
Portionsgröße  232 g | ml
Menge pro Portion  216
905
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  2.1g 10%
Natrium 337mg 15%
Gesamte Kohlenhydrate  21g 8%
Ballaststoffe  5.3g 19%
Zucker  8.2g
Protein  3.2g 6%
Vitamin D 0mcg 0%
Kalzium 65mg 5%
Eisen  2.5mg 14%
Kalium 568mg 12%
* 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 448.516 mcg 50%
Thiamin [B1] 0.142 mg 12%
Riboflavin [B2] 0.142 mg 11%
Niacin [B3] 1.974 mg 12%
Pantothensäure [B5] 0.834 mg 17%
Vitamin B6 0.468 mg 28%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 52.629 mcg 0%
Vitamin C 110.44 mg 123%
Vitamin D 0 mcg 0%
Vitamin E 4.717 mg 31%
Vitamin K 26.469 mcg 22%
Betain 0.557 mg 0%
Cholin 20.686 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  20.7 g 8%
Sugars 8.2 g 16%
Ballaststoffe  5.3 g 19%
Carbohydrate 15.5 g 0%
Netto-Kohlenhydrate 12.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.097 g 0%
Arginin 0.111 g 0%
Asparaginsäure 0.578 g 0%
Cystein 0.043 g 0%
Glutaminsäure 0.675 g 0%
Glycin 0.094 g 0%
Histidin 0.05 g 0%
Isoleucin 0.082 g 0%
Leucin 0.124 g 0%
Lysin 0.1 g 0%
Methionin 0.043 g 0%
Phenylalanin 0.109 g 0%
Prolin 0.07 g 0%
Serin 0.118 g 0%
Threonin 0.105 g 0%
Tryptophan 0.035 g 0%
Tyrosin 0.049 g 0%
Valin 0.109 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 65.46 mg 5%
Kupfer 0.24 mg 27%
Fluorid 14.01 mcg 0%
Eisen  2.51 mg 14%
Magnesium 42.48 mg 10%
Mangan 0.55 mg 24%
Phosphor 78.24 mg 6%
Kalium 568.38 mg 12%
Selen 1.88 mcg 3%
Natrium 336.9 mg 15%
Zink 0.67 mg 6%
andere
Nährstoff Menge  DV
Wasser 190.277 g 0%
Asche 2.448 g 0%