Your Recipe

Chickpea and Spinach Curry

Zutat  Menge  Kalorien 
Zwiebeln 110g 44kcal
Spinat, roh 60.1g 14kcal
Kichererbsen 396.893g 643kcal
Ingwerwurzel 1g 1kcal
Knoblauch 9g 13kcal
Olivenöl 14g 124kcal
Curry Pulver 4g 13kcal
Kokosmilch 250g 575kcal
Zerkleinerte Tomaten 400g 128kcal
Kreuzkümmel, gemahlen 5g 19kcal
Koriander gemahlen 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!

Nährwertangaben 
Portionsgröße  313 g | ml
Menge pro Portion  395
1651
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 22g 28%
Gesättigte Fettsäuren  14g 70%
Natrium 219mg 10%
Gesamte Kohlenhydrate  43g 16%
Ballaststoffe  13g 45%
Zucker  13g
Protein  13g 26%
Vitamin D 0mcg 0%
Kalzium 138mg 11%
Eisen  6.8mg 38%
Kalium 920mg 20%
* 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. 
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Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.744 mg 15%
Vitamin B6 0.406 mg 24%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  43.2 g 16%
Sugars 12.6 g 25%
Ballaststoffe  12.5 g 45%
Carbohydrate 31.6 g 0%
Netto-Kohlenhydrate 30.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.531 g 0%
Arginin 1.178 g 0%
Asparaginsäure 1.479 g 0%
Cystein 0.176 g 0%
Glutaminsäure 2.599 g 0%
Glycin 0.511 g 0%
Histidin 0.317 g 0%
Isoleucin 0.508 g 0%
Leucin 0.846 g 0%
Lysin 0.759 g 0%
Methionin 0.167 g 0%
Phenylalanin 0.62 g 0%
Prolin 0.487 g 0%
Serin 0.589 g 0%
Threonin 0.45 g 0%
Tryptophan 0.126 g 0%
Tyrosin 0.316 g 0%
Valin 0.54 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 137.85 mg 11%
Kupfer 0.76 mg 85%
Fluorid 0.3 mcg 0%
Eisen  6.81 mg 38%
Magnesium 114.56 mg 27%
Mangan 2.12 mg 92%
Phosphor 291.7 mg 23%
Kalium 919.73 mg 20%
Selen 9.33 mcg 17%
Natrium 218.54 mg 10%
Zink 2.49 mg 23%
andere
Nährstoff Menge  DV
Wasser 231.303 g 0%
Asche 3.295 g 0%