Mushroom and Spinach Korma

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
47%
Mushroom and Spinach Korma
40 min.
4
456kcal

Suggestions

Ingredients

  • cups baby spinach 
  • 1.3 cups rice 
  • 15 ounce chickpeas drained and rinsed canned
  • servings cilantro leaves fresh chopped for topping
  • piece ginger peeled roughly chopped
  • 0.8 teaspoon ground coriander 
  • teaspoon ground cumin 
  • servings kosher salt 
  • 0.5 cup coconut milk light
  • pound mushrooms mixed sliced
  •  plum tomatoes chopped
  • medium onion red thinly sliced roughly chopped ()
  • tablespoons vegetable oil 

Equipment

  • food processor
  • frying pan
  • sauce pan
  • blender

Directions

  1. Cook the rice as the label directs. Meanwhile, combine the chopped onion, ginger, tomato, cumin, coriander, 1/2 teaspoon salt and 1/4 cup water in a blender or food processor and puree until smooth.
  2. Heat 1 tablespoon vegetable oil in a wide saucepan over medium-high heat.
  3. Add the sliced onion and cook, stirring, until golden, about 5 minutes.
  4. Add the mushrooms and cook, stirring occasionally, 3 more minutes.
  5. Add 1/2 teaspoon salt.
  6. Transfer the vegetables to a plate.
  7. Heat the remaining 1 tablespoon vegetable oil in the same pan; add the tomato mixture and cook, stirring, until very thick, about 6 minutes. Return the mushroom mixture to the pan.
  8. Add 1 1/2 cups water, bring to a simmer and cook until the mushrooms are soft, about 4 minutes. Stir in the spinach and chickpeas and cook 2 more minutes. Stir in the coconut milk, season with salt and top with cilantro.
  9. Serve with the rice.
  10. Photograph by Antonis Achilleos

Nutrition Facts

Calories456kcal
Protein12.22%
Fat23.13%
Carbs64.65%

Properties

Glycemic Index
70.63
Glycemic Load
34.33
Inflammation Score
-10
Nutrition Score
33.755217075348%

Flavonoids

Naringenin
0.11mg
Luteolin
0.45mg
Isorhamnetin
1.38mg
Kaempferol
4.02mg
Myricetin
0.24mg
Quercetin
8.11mg

Nutrients percent of daily need

Calories:456.07kcal
22.8%
Fat:11.96g
18.4%
Saturated Fat:3.09g
19.32%
Carbohydrates:75.19g
25.06%
Net Carbohydrates:64.7g
23.53%
Sugar:4.64g
5.15%
Cholesterol:0mg
0%
Sodium:573.78mg
24.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.22g
28.43%
Vitamin K:304.04µg
289.56%
Manganese:2.38mg
118.98%
Vitamin A:5784.91IU
115.7%
Vitamin B6:1.1mg
54.87%
Folate:170.2µg
42.55%
Fiber:10.49g
41.94%
Phosphorus:324.31mg
32.43%
Magnesium:121.54mg
30.39%
Vitamin B3:6.06mg
30.32%
Potassium:997.5mg
28.5%
Copper:0.56mg
28.05%
Vitamin B5:2.7mg
26.96%
Selenium:18.19µg
25.99%
Vitamin C:21.36mg
25.89%
Vitamin B2:0.42mg
24.56%
Iron:4.37mg
24.27%
Zinc:2.97mg
19.81%
Calcium:130.72mg
13.07%
Vitamin E:1.95mg
13%
Vitamin B1:0.16mg
10.75%
Vitamin D:0.45µg
3.02%