Delicious Chickpea Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
46%
Delicious Chickpea Curry
120 min.
6
435kcal

Suggestions

Ingredients

  • 38 ounce garbanzo beans canned (chickpeas)
  • teaspoon cayenne pepper 
  •  cinnamon sticks 
  • cup cilantro leaves fresh chopped
  • tablespoon garlic minced
  • tablespoons ginger minced
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • teaspoon ground turmeric 
  • 0.3 cup olive oil 
  •  onions chopped
  •  pears cubed peeled
  • cup raisins 
  • servings salt to taste
  • cubes vegetable bouillon 
  • cups water 
  • medium yam diced peeled

Equipment

  • sauce pan

Directions

  1. Place water, bouillon cubes, and raisins in a saucepan over high heat. Bring to a boil, and simmer until bouillon cubes dissolve.
  2. Meanwhile, heat olive oil in a large saucepan over medium heat.
  3. Add onion, garlic, and ginger; cook and stir until the onion has softened and turned translucent, about 5 minutes.
  4. Add cinnamon sticks, cloves, cayenne, turmeric, coriander, and cumin; cook for about 3 minutes until fragrant, stirring constantly.
  5. Stir garbanzo beans, yams, and pear into onions; pour in hot vegetable stock and raisins. Bring to a simmer, then reduce heat to medium-low, cover, and simmer until the vegetables have softened and the sauce has thickened, about 1 hour.
  6. Season to taste with salt and stir in chopped cilantro before serving.

Nutrition Facts

Calories435kcal
Protein10%
Fat25.83%
Carbs64.17%

Properties

Glycemic Index
63.94
Glycemic Load
27.71
Inflammation Score
-10
Nutrition Score
21.365652250207%

Flavonoids

Cyanidin
0.61mg
Catechin
0.08mg
Epigallocatechin
0.17mg
Epicatechin
1.12mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.05mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.93mg
Kaempferol
0.24mg
Myricetin
0.03mg
Quercetin
9.13mg

Nutrients percent of daily need

Calories:435.12kcal
21.76%
Fat:13.11g
20.16%
Saturated Fat:1.74g
10.87%
Carbohydrates:73.27g
24.42%
Net Carbohydrates:58.21g
21.17%
Sugar:4.95g
5.5%
Cholesterol:0mg
0%
Sodium:719.94mg
31.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.42g
22.84%
Manganese:2.17mg
108.31%
Fiber:15.06g
60.24%
Vitamin B6:1.19mg
59.7%
Potassium:1176.46mg
33.61%
Copper:0.56mg
28.25%
Vitamin C:19.18mg
23.25%
Phosphorus:224.21mg
22.42%
Iron:4.02mg
22.31%
Magnesium:83.95mg
20.99%
Folate:73.29µg
18.32%
Vitamin K:17.47µg
16.63%
Vitamin B1:0.19mg
12.88%
Vitamin E:1.81mg
12.04%
Calcium:120.39mg
12.04%
Zinc:1.67mg
11.14%
Vitamin A:458.83IU
9.18%
Vitamin B5:0.86mg
8.59%
Vitamin B2:0.12mg
7.29%
Selenium:4.85µg
6.93%
Vitamin B3:1.12mg
5.6%
Source:Allrecipes