Curried Rice Salad with Black Chickpeas and Mango

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
77%
Curried Rice Salad with Black Chickpeas and Mango
30 min.
6
607kcal

Suggestions

Ingredients

  • cups black beans cooked
  • 0.3 cup vegetable stock (or vegetable broth)
  • cups brown rice cooked
  • 0.5 teaspoon cardamom 
  • 0.5 teaspoon garam masala to taste (I use the garam masala in this recipe)
  • cloves garlic minced
  • 1.5 teaspoon ground coriander 
  • 1.5 teaspoon ground cumin 
  • servings juice of lime to taste
  •  mangos diced peeled
  • large onion chopped
  • 0.3 cup cilantro leaves minced
  • tablespoons slivered almonds toasted
  • 0.5 teaspoon bell pepper red to taste
  • servings salt to taste
  • large tomatoes finely chopped
  • 0.5 teaspoon turmeric 
  • teaspoon cumin seeds whole

Equipment

  • bowl
  • pot
  • wok

Directions

  1. Heat a large, non-stick pot or wok over medium-high heat.
  2. Add the onion and cook, stirring, until it begins to brown. If necessary, add a splash of water or vegetable broth to prevent sticking, but not a lot. When it begins to brown, add the garlic and cumin seeds and stir for a minute. Reduce heat to medium, add the tomato and next 5 ingredients, and cook until the tomato softens and begins to break down.
  3. Add a quarter cup of the chickpea cooking liquid (or vegetable broth), the chickpeas, and the brown rice. Stir well, and if the mixture seems dry, add a little more broth. Cover and cook on low for about 5 minutes. Stir in the garam masala and remove from heat.
  4. Transfer to a large serving bowl and add parsley and mango. Season to taste with fresh lime juice and salt.
  5. Sprinkle with almonds or pine nuts.
  6. Serve at room temperature or refrigerate and serve cold.
  7. Letting it chill overnight improves flavor.

Nutrition Facts

Calories607kcal
Protein10.83%
Fat8.69%
Carbs80.48%

Properties

Glycemic Index
62.42
Glycemic Load
60.25
Inflammation Score
-10
Nutrition Score
27.145217439403%

Flavonoids

Cyanidin
0.12mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.64mg
Epigallocatechin
0.09mg
Epicatechin
0.02mg
Eriodictyol
0.67mg
Hesperetin
2.69mg
Naringenin
0.33mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.23mg
Myricetin
0.1mg
Quercetin
5.8mg

Nutrients percent of daily need

Calories:607.29kcal
30.36%
Fat:5.94g
9.14%
Saturated Fat:0.96g
6.03%
Carbohydrates:123.79g
41.26%
Net Carbohydrates:112.14g
40.78%
Sugar:7.39g
8.21%
Cholesterol:0mg
0%
Sodium:244.54mg
10.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.66g
33.31%
Manganese:5.3mg
265%
Magnesium:248.08mg
62.02%
Vitamin B1:0.72mg
48.09%
Fiber:11.65g
46.61%
Phosphorus:464.69mg
46.47%
Vitamin B6:0.83mg
41.48%
Vitamin C:29.14mg
35.32%
Folate:140.17µg
35.04%
Vitamin B3:6.43mg
32.17%
Copper:0.6mg
30.03%
Iron:4.6mg
25.56%
Zinc:3.57mg
23.77%
Potassium:808.59mg
23.1%
Vitamin B5:2.23mg
22.25%
Vitamin A:734.41IU
14.69%
Calcium:99.49mg
9.95%
Vitamin E:1.46mg
9.71%
Vitamin B2:0.16mg
9.7%
Vitamin K:6.31µg
6.01%
Selenium:1.66µg
2.37%