Chickpea and Cauliflower Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
35%
Chickpea and Cauliflower Curry
110 min.
6
287kcal

Suggestions

Ingredients

  • 2  bay leaves 
  • 12  peppercorns black
  • 4  cardamom pods 
  • 6 cups cauliflower florets 
  • 1  serrano chile pepper chopped for less heat remove seeds
  • 1  cinnamon sticks 
  • 0.5 pound chickpeas dried
  • 0.5 cup cilantro leaves fresh chopped
  • 4 cloves garlic 
  • 1 piece ginger peeled chopped
  • 0.5 teaspoon ground coriander 
  • 1 teaspoon ground cumin 
  • 1  juice of lemon 
  • 6 servings kosher salt 
  • 0.5 pound okra fresh frozen thawed halved lengthwise , if
  • 2  onions; 1 diced red quartered
  • 2  plum tomatoes diced
  • 0.1 teaspoon turmeric 
  • 0.3 cup vegetable oil 

Equipment

  • food processor
  • bowl
  • pot
  • cheesecloth
  • kitchen twine

Directions

  1. Soak the chickpeas overnight in a bowl of cold water; drain and place in a large pot.
  2. Wrap the bay leaves, cinnamon stick, cardamom, cloves and peppercorns in a piece of cheesecloth and tie with twine.
  3. Add to the pot along with 8 cups water and bring to a boil over medium-high heat, skimming off any foam from the surface. Reduce the heat to medium and simmer until the chickpeas are tender, about 50 minutes. Strain the chickpeas, reserving the cooking liquid and spice bundle.
  4. Meanwhile, pulse the quartered onion, ginger and garlic in a mini food processor to form a paste.
  5. Heat the vegetable oil in a large pot over medium-high heat.
  6. Add the diced onion and cook until browned, 6 to 10 minutes.
  7. Add 1 1/4 teaspoons salt, the ginger-garlic paste and the serrano. Cook, stirring, until the mixture is dry, 5 to 7 minutes.
  8. Add the cumin, coriander and turmeric and cook until fragrant, about 1 more minute.
  9. Add the chickpeas, tomatoes, 3 cups of the reserved cooking liquid and the spice bundle; simmer until thickened, about 20 minutes.
  10. Add the cauliflower and cook until slightly tender, 5 to 6 minutes (add more cooking liquid, if needed). Stir in the okra and cook until just tender, about 5 minutes. Discard the spice bundle. Stir in the lemon juice and cilantro and season with salt.
  11. Photograph by Marcus Nilsson

Nutrition Facts

Calories287kcal
Protein14.45%
Fat35.58%
Carbs49.97%

Properties

Glycemic Index
46.42
Glycemic Load
6.07
Inflammation Score
-9
Nutrition Score
26.419999868973%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.21mg
Apigenin
0.03mg
Luteolin
0.14mg
Isorhamnetin
1.84mg
Kaempferol
0.62mg
Myricetin
0.07mg
Quercetin
16.95mg

Nutrients percent of daily need

Calories:287.47kcal
14.37%
Fat:12.05g
18.54%
Saturated Fat:1.81g
11.33%
Carbohydrates:38.07g
12.69%
Net Carbohydrates:26.4g
9.6%
Sugar:8.85g
9.83%
Cholesterol:0mg
0%
Sodium:240.24mg
10.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.02g
22.03%
Manganese:1.92mg
96.13%
Vitamin C:67.77mg
82.14%
Folate:302.71µg
75.68%
Vitamin K:54.04µg
51.46%
Fiber:11.67g
46.67%
Vitamin B6:0.57mg
28.57%
Potassium:902.72mg
25.79%
Magnesium:93.46mg
23.37%
Phosphorus:231.45mg
23.15%
Vitamin B1:0.34mg
22.86%
Copper:0.46mg
22.77%
Iron:3.76mg
20.89%
Vitamin B5:1.46mg
14.59%
Zinc:2.06mg
13.75%
Calcium:124.89mg
12.49%
Vitamin A:577.79IU
11.56%
Vitamin B2:0.19mg
11.05%
Vitamin E:1.43mg
9.56%
Vitamin B3:1.74mg
8.68%
Selenium:4.55µg
6.5%