Your Recipe

Chickpea Curry

Ingrédient Quantité Calories
Citron 32g 9kcal
Oignons 110g 44kcal
Épinards 300g 69kcal
Pois chiches 480g 778kcal
Curcuma moulu 13.6g 42kcal
Huile d'olive 14g 124kcal
Gingembre moulu 8g 27kcal
Lait de coco 400g 920kcal

Recipe Instructions:

Ingredients
480 g Chickpeas- 15 ounces per can, rinsed and drained
400 ml coconut milk - (13.5oz)
2 teaspoon garam masala
2 teaspoon turmeric
1 teaspoon ginger powder
1/2 teaspoon chili flakes
1 medium-size onion, chopped
2 cloves of garlic, minced
1 tablespoon olive oil
Salt
300 g fresh baby spinach, uncooked - (10 cups, loosely packed – you can use 10 oz frozen spinach instead of fresh)
4 lemon wedges - (optional)
Fresh coriander - (optional)
Instructions
Heat the oil in a large pan. When the oil is smoking hot lower the heat and add the spices.
After a few seconds, add the chopped onions and the minced garlic.
Once the onion and garlic are golden brown (around a minute), add the chickpeas and the coconut milk. Add salt to taste.
Cook for 5 minutes, then add the washed fresh spinach, stir well and cover.
Let the spinach wilt for a couple of minutes. And it's ready to serve.
You can add a splash of fresh lemon juice and some freshly chopped coriander. But it's not essential.
This curry is delicious with basmati rice or naan bread.

Valeurs nutritives
Taille des portions 339 g | ml
Quantité par portion 503
2105
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 31g 40%
Gras saturés 22g 110%
Sodium 85mg 4%
Total des glucides 48g 18%
Fibres alimentaires 15g 53%
Sucre 11g
Protéine 16g 32%
Vitamine D 0mcg 0%
Calcium 165mg 13%
Fer 9.5mg 53%
Potassium 1179mg 25%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 353.07 mcg 39%
Thiamine [B1] 0.242 mg 20%
Riboflavine [B2] 0.235 mg 18%
Niacine [B3] 2.212 mg 14%
Acide pantothénique [B5] 0.652 mg 13%
Vitamine B6 0.402 mg 24%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 374.945 mcg 0%
Vitamine C 31.748 mg 35%
Vitamine D 0 mcg 0%
Vitamine E 2.765 mg 18%
Vitamine K 369.887 mcg 308%
Bétaïne 77.379 mg 0%
Choline 78.928 mg 14%
Carbohydrates
nutriment Quantité DV
Total des glucides 48.2 g 18%
Sugars 11 g 22%
Fibres alimentaires 14.7 g 53%
Carbohydrate 42.6 g 0%
Glucides nets 37.2g
acides aminés
nutriment Quantité DV
Alanine 0.702 g 0%
Arginine 1.561 g 0%
Acide aspartique 1.77 g 0%
Cystéine 0.222 g 0%
Acide glutamique 2.767 g 0%
Glycine 0.684 g 0%
Histidine 0.407 g 0%
Isoleucine 0.683 g 0%
Leucine 1.139 g 0%
Lysine 0.972 g 0%
Méthionine 0.229 g 0%
Phénylalanine 0.814 g 0%
Proline 0.645 g 0%
Sérine 0.753 g 0%
Thréonine 0.592 g 0%
Tryptophane 0.171 g 0%
Tyrosine 0.436 g 0%
Valine 0.743 g 0%
Minéraux
nutriment Quantité DV
Calcium 165.48 mg 13%
Cuivre 0.86 mg 95%
Fluorure 0.3 mcg 0%
Fer 9.53 mg 53%
Magnésium 168.59 mg 40%
Manganèse 4.2 mg 183%
Phosphore 361.13 mg 29%
Potassium 1179.05 mg 25%
Sélénium 12.89 mcg 23%
Sodium 85.44 mg 4%
Zinc 3.18 mg 29%
autres
nutriment Quantité DV
Eau 240.351 g 0%
Cendres 3.558 g 0%