Forberedelsestid: 15 min.
Madlavningstid: 40 min.
Bedømmelse:
FatSecret Medlemmers Gennemsnitlige Bedømmelse
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af medlem: Con.Ro
Pumpkin & Chickpea Curry
A low fodmap, easy and versatile curry. Experiment with changing the spices or the veggies to your liking.
Ingredienser
Vejledninger
- Preheat oven to 200C. Drain and rinse chickpeas and place on a tray. Toss through curry powder, salt & pepper, olive oil. Roast until crispy.
- On a seperate tray, place diced pumpkin, capsicum, and carrot. Season as desired and splash with olive oil. Roast until pumpkin is starting to soften.
- In a large pan, add garlic-infused olive, remaining spices, ginger, and chilli. Fry for 20 seconds or so (make sure your extractor fan is on to protect your nostrils!), then immediately add tomato paste and fry off for 30 seconds. Add coconut milk, veggie stock and soy sauce and bring to a simmer for a couple of minutes.
- Add roasted veggies to the pan, bring to a boil, cover and reduce to simmer for at least 20 minutes until veggies are soft, stirring occasionally. Taste after 10 minutes or so and adjust as desired by adding more of select ingredients.
- To thicken, if needed, create a slurry with tapioca flour and water in a separate bowl. Then stir through.
- Serve over white rice. Top with yoghurt mixed with lime juice, fresh chopped coriander, and roasted chickpeas. Enjoy!
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Resumé af Ernæring:
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Der er 361 kalorier i 1 portion Pumpkin & Chickpea Curry.
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Kalorie Opdeling: 29% fedt, 60% kulhyd., 11% prot.. |
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Ernæringsindhold
Portionsstørrelse
pr. portion
Energi
1508 kj
18%
360 kcal
Fedt
11,95g
17%
Mættet Fedt
4,807g
24%
Transfedtsyre
0g
Enkeltumættet Fedt
3,293g
Flerumættet Fedt
1,058g
Kulhydrater
56,21g
22%
Sukkerarter
10,47g
12%
Kostfibre
7,8g
Protein
10,24g
20%
Salt
1,42g
24%
Kolesterol
15mg
Kalium
862mg
43%
Kalorie Opdeling:
Kulhydrat (60%)
Fedt (29%)
Protein (11%)
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*Baseret på en GDA af 2000 kalorier
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