Your Recipe

Coconut, chickpea & spinach curry

Zutat  Menge  Kalorien 
Zwiebeln 110g 44kcal
Spinat, roh 200g 46kcal
Reis weiß langkörnig roh 300g 1095kcal
Kurkuma gemahlen 4.06g 13kcal
Knoblauch 2g 3kcal
Pflanzenöl 27.25g 241kcal
Chilipulver 1.97g 6kcal
Gewürznelken gemahlen 12700g 34798kcal
Kokosmilch 800g 1840kcal
Zimt 0.65g 2kcal
Kichererbsen (Kicherbohnen, Bengal-Gramm), reife Samen, Konserven, abgetropfte Feststoffe 800g 1112kcal
Tamarinden, roh 30g 72kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
300g basmati rice
2 tbsp oil
1 onion or 2 shallots, finely chopped
2 garlic cloves, crushed
1 tsp turmeric, plus a pinch
2 tsp ground cumin
1 tbsp garam masala
½-1 tsp hot chilli powder
2 x 400g cans coconut milk
2 x 400g cans chickpeas, drained and rinsed
4 cloves
½ cinnamon stick
200g frozen spinach
1-2 tbsp tamarind or a squeeze of lime
toasted dessicated coconut, to serve (optional)
Method
Step 1 Wash the rice a couple of times in cold running water, then leave
to soak while you make the curry. Heat 1½ tbsp oil in a deep
frying pan, and fry the onion for 10 mins until soft, but not turning
golden.
Step 2 Add the garlic and fry for 1 min, then tip in the turmeric, cumin,
garam masala and chilli powder, and toast for 30 seconds,
stirring. Add the coconut milk and chickpeas. Simmer for 15 mins
until the sauce has reduced slightly.
Step 3 Meanwhile, heat the remaining ½ tbsp oil in a small pan with the
cloves, cinnamon and a pinch of turmeric. Stir until the mixture
smells fragrant. Drain the rice and add to the spices, stirring well
to coat in the oil. Pour in 600ml boiling water, bring to the boil,
then reduce the heat to low. Add a tight-fitting lid and simmer
gently for 10 mins, without removing the lid.
Step 4 About 5 mins before the end of the curry’s cooking time, stir in
the spinach and break it up with a wooden spoon as it defrosts.
Season well. Add the tamarind or lime juice to balance the
sweetness of the curry. Serve in bowls with the fragrant,
steaming rice, removing the large spices as you serve. Top with a
pinch of the desiccated coconut, if using.

Nährwertangaben 
Portionsgröße  3744 g | ml
Menge pro Portion  9818
41077
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 474g 607%
Gesättigte Fettsäuren  169g 846%
Natrium 9378mg 408%
Gesamte Kohlenhydrate  2206g 802%
Ballaststoffe  1097g 3918%
Zucker  95g
Protein  216g 431%
Vitamin D 0mcg 0%
Kalzium 20276mg 1560%
Eisen  386mg 2142%
Kalium 33649mg 716%
* 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 497.978 mcg 55%
Thiamin [B1] 5.641 mg 470%
Riboflavin [B2] 7.172 mg 552%
Niacin [B3] 55.09 mg 344%
Pantothensäure [B5] 17.378 mg 348%
Vitamin B6 12.989 mg 764%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 1315.641 mcg 0%
Vitamin C 28.67 mg 32%
Vitamin D 0 mcg 0%
Vitamin E 283.059 mg 1887%
Vitamin K 4759.793 mcg 3966%
Betain 95.896 mg 0%
Cholin 1221.747 mg 222%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  2205.9 g 802%
Sugars 94.7 g 189%
Ballaststoffe  1096.9 g 3918%
Carbohydrate 2145 g 0%
Netto-Kohlenhydrate 2111.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 10.443 g 0%
Arginin 12.814 g 0%
Asparaginsäure 21.846 g 0%
Cystein 2.635 g 0%
Glutaminsäure 22.62 g 0%
Glycin 10.023 g 0%
Histidin 4.789 g 0%
Isoleucin 8.724 g 0%
Leucin 14.623 g 0%
Lysin 13.209 g 0%
Methionin 2.969 g 0%
Phenylalanin 8.66 g 0%
Prolin 13.481 g 0%
Serin 8.914 g 0%
Threonin 6.673 g 0%
Tryptophan 1.234 g 0%
Tyrosin 6.768 g 0%
Valin 12.093 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 20276.24 mg 1560%
Kupfer 13.06 mg 1451%
Fluorid 0.3 mcg 0%
Eisen  385.6 mg 2142%
Magnesium 8420.22 mg 2005%
Mangan 1914.1 mg 83222%
Phosphor 3804.58 mg 304%
Kalium 33648.92 mg 716%
Selen 259.5 mcg 472%
Natrium 9377.7 mg 408%
Zink 77.47 mg 704%
andere
Nährstoff Menge  DV
Wasser 663.542 g 0%
Asche 183.795 g 0%