Your Recipe

Chhole (Chickpea Curry)

Ingrédient Quantité Calories
Pois chiches 850g 1377kcal
Racine de gingembre 14g 11kcal
Curcuma moulu 1.59g 5kcal
Ail 12g 18kcal
Cumin, moulu 4g 15kcal
Tomates écrasées, en conserve 544.5g 174kcal
Oignons, jaunes, crus 110g 42kcal
Poivrons, serrano, crus 31g 10kcal
Sel, casher 4.5g 0kcal
Huile de colza (huile de colza) 80.63g 713kcal
Coriandre moulue 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

Valeurs nutritives
Taille des portions 276 g | ml
Quantité par portion 396
1656
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 18g 23%
Gras saturés 1.4g 7%
Sodium 476mg 21%
Total des glucides 49g 18%
Fibres alimentaires 13g 48%
Sucre 11g
Protéine 15g 29%
Vitamine D 0mcg 0%
Calcium 118mg 9%
Fer 6.1mg 34%
Potassium 770mg 16%
* 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 14.254 mcg 2%
Thiamine [B1] 0.245 mg 20%
Riboflavine [B2] 0.148 mg 11%
Niacine [B3] 2.011 mg 13%
Acide pantothénique [B5] 0.686 mg 14%
Vitamine B6 0.391 mg 23%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 257.089 mcg 0%
Vitamine C 14.926 mg 17%
Vitamine D 0 mcg 0%
Vitamine E 4.059 mg 27%
Vitamine K 20.775 mcg 17%
Bétaïne 0.026 mg 0%
Choline 74.258 mg 14%
Carbohydrates
nutriment Quantité DV
Total des glucides 49.2 g 18%
Sugars 11.1 g 22%
Fibres alimentaires 13.5 g 48%
Carbohydrate 40.1 g 0%
Glucides nets 38.2g
acides aminés
nutriment Quantité DV
Alanine 0.583 g 0%
Arginine 1.233 g 0%
Acide aspartique 1.691 g 0%
Cystéine 0.189 g 0%
Acide glutamique 2.736 g 0%
Glycine 0.563 g 0%
Histidine 0.37 g 0%
Isoleucine 0.579 g 0%
Leucine 0.956 g 0%
Lysine 0.9 g 0%
Méthionine 0.178 g 0%
Phénylalanine 0.715 g 0%
Proline 0.55 g 0%
Sérine 0.677 g 0%
Thréonine 0.507 g 0%
Tryptophane 0.133 g 0%
Tyrosine 0.339 g 0%
Valine 0.573 g 0%
Minéraux
nutriment Quantité DV
Calcium 118.23 mg 9%
Cuivre 0.7 mg 78%
Fluorure 0 mcg 0%
Fer 6.1 mg 34%
Magnésium 95.29 mg 23%
Manganèse 1.79 mg 78%
Phosphore 285.62 mg 23%
Potassium 769.71 mg 16%
Sélénium 6.31 mcg 11%
Sodium 476.44 mg 21%
Zinc 2.56 mg 23%
autres
nutriment Quantité DV
Eau 190.746 g 0%
Cendres 2.801 g 0%