Tofu Chickpea Curry
Tofu chickpea curry - So simple, but so delicious!
Healthy, because
Even smarter
Nutritional values
Whole grain rice contains many vitamins, minerals, and fiber. Chickpeas provide plenty of vegetable protein, fiber and the trace element iron - not only interesting for vegetarians! The often underestimated canned tomatoes also score points: The red vegetable contains plenty of lycopene, an antioxidant that protects our cells from free radical damage.
Instead of brown rice, try quinoa: This pseudocereal provides even more satiating fiber and protein. Chickpeas can also be replaced by other legumes, such as kidney beans or lentils.
(Percentage of daily recommendation)
| Calorie | 409 cal. | (19 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin K | 25.7 μg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 504 mg | (13 %) | ||
| Calcium | 184 mg | (18 %) | ||
| Magnesium | 152 mg | (51 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 179 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 7 ozs chickpeas (can; drained weight)
- 1 small onion
- 2 garlic cloves
- ¼ oz ginger (1 piece)
- 7 ozs Celery root (1 piece)
- 7 ozs Brown rice
- Iodized salt (With fluoride)
- 3 tsps Peanut oil
- ¼ oz red Curry paste (1 TSP)
- ½ tsp Cumin
- ½ tsp cilantro
- ½ tsp Garam Masala
- ½ tsp ground Turmeric
- 10 ozs chunky Tomatoes (canned)
- 8 ozs Tofu
- 1 tsp black sesame
- Chili powder
- ½ oz slivered almonds (1 TBSP.)
Preparation steps
Rinse the chickpeas and drain. Peel and finely chop onion, garlic and ginger. Clean, wash and dice the celery. Cook rice in 2.5 times the amount of salted water for 30 minutes according to package instructions.
Meanwhile, heat 1 tsp oil in a wok. Add onion, garlic, ginger, celery, curry paste with the spices and stir-fry everything for about 2 minutes over medium heat. Mix in the chickpeas and tomatoes and simmer the curry for about 15-20 minutes over low heat until most of the liquid has evaporated.
In the meantime, dice the tofu and fry in the remaining oil for 5 minutes on all sides over medium heat. Then mix into the curry, season with salt, chili and cook for another 5 minutes.
Mix rice with black sesame seeds, arrange with vegetable-chickpea curry and serve sprinkled with flaked almonds.
