South African Vegetable Curry

Vegetarian
Gluten Free
Dairy Free
Health score
25%
South African Vegetable Curry
45 min.
8
191kcal

Suggestions

Ingredients

  • 0.5 lb coarsely cabbage shredded
  • 0.8 pound carrots peeled
  • 1.5 lb cauliflower rinsed
  •  cinnamon sticks 
  • tablespoons curry powder 
  • 1.5 cups peaches dried
  • 1.5 cups fat-skimmed chicken broth 
  • tablespoons ginger fresh minced
  • cloves garlic peeled chopped
  • 0.8 pound green beans rinsed ends trimmed
  • oz bell pepper green stemmed rinsed seeded
  • 0.5 teaspoon ground turmeric 
  • servings apricot-lemon chutney 
  • 0.5 lb onion peeled thinly sliced
  • tablespoons salad oil 
  • servings salt 

Equipment

  • frying pan

Directions

  1. Cut carrots into 1/2-inch-thick slices.
  2. Cut beans into 1 1/2-inch pieces.
  3. Cut the cauliflower into 1 1/2-inch florets.
  4. Cut pepper and peaches into 1-inch pieces.
  5. In a 5- to 6-quart pan over medium-high heat, stir oil, onion, ginger, garlic, and cinnamon sticks until onion is limp, 5 to 7 minutes.
  6. Add curry powder and turmeric; stir 30 seconds.
  7. Add broth, carrots, beans, cauliflower, bell pepper, peaches, and cabbage; bring to a boil over high heat.
  8. Cover and simmer over low heat, stirring occasionally, until carrots are tender when pierced, 20 to 25 minutes.
  9. Add salt to taste.

Nutrition Facts

Calories191kcal
Protein10.02%
Fat19.3%
Carbs70.68%

Properties

Glycemic Index
36.42
Glycemic Load
4.31
Inflammation Score
-10
Nutrition Score
24.077391204627%

Flavonoids

Eriodictyol
1.5mg
Hesperetin
1.95mg
Naringenin
0.04mg
Apigenin
0.05mg
Luteolin
1.35mg
Isorhamnetin
1.42mg
Kaempferol
0.85mg
Myricetin
0.13mg
Quercetin
8.11mg

Nutrients percent of daily need

Calories:190.93kcal
9.55%
Fat:4.6g
7.07%
Saturated Fat:0.51g
3.18%
Carbohydrates:37.86g
12.62%
Net Carbohydrates:28.58g
10.39%
Sugar:20.5g
22.77%
Cholesterol:0mg
0%
Sodium:435.66mg
18.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.37g
10.74%
Vitamin A:8172.42IU
163.45%
Vitamin C:83.97mg
101.78%
Vitamin K:69.32µg
66.02%
Fiber:9.29g
37.15%
Manganese:0.73mg
36.73%
Potassium:968.5mg
27.67%
Folate:94.12µg
23.53%
Vitamin B6:0.46mg
22.83%
Iron:3.1mg
17.23%
Vitamin B3:3.01mg
15.05%
Magnesium:55.96mg
13.99%
Phosphorus:137.68mg
13.77%
Vitamin B2:0.23mg
13.24%
Copper:0.25mg
12.71%
Vitamin B5:1.14mg
11.4%
Vitamin E:1.69mg
11.26%
Vitamin B1:0.16mg
10.69%
Calcium:98.31mg
9.83%
Zinc:0.84mg
5.61%
Selenium:2.56µg
3.65%
Vitamin B12:0.09µg
1.42%
Source:My Recipes