Caramelised Chickpea-Curry (vegan)

Aktualisiert: Mai 10

This recipe is an absolute classic in the meat-free kitchen. It is not only simply made, but has a very balanced nutritional balance and tastes simply fantastic. The combination of chickpeas, rice and peanuts produces a high biological value with a complete amino acid profile, which is especially important in vegan cuisine.




Ingredients



For the curry (For 3-4 servings)

2 carrots 1 red onion 1 handful baby potatoes or sweet potatoes (150g) 1 yellow or red pepper 1 handful of mushrooms (100g) Some rape or coconut oil 2 cloves of garlic 2TL vegetable broth 1 can of coconut milk Pepper 2 tablespoons yellow curry paste 1 tsp turmeric or curry powder Fresh chilli or chilli powder Basmati or jasmine rice (approx. 400g cooked)


For the topping


1 tin of chick peas 40g peanuts Sweet and salty soy sauce 2 tablespoons honey/agaves syrup/sugar 3 limes Coriander If you need even more protein, you can add another tin of chickpeas, lentils or tofu, for example.

Preparation

First cook the rice or prepare the rice cooking process (I use a rice cooker), because cooking rice takes the most time. Tip: Add 2 spoons of chicken broth to the boiling water. This makes the rice much more tasty. Cut onion, carrots and paprika into cubes. Cut the raw (baby-) potatoes in half and fry them for 5-6 minutes in some oil in a high pan or pot. Only lightly fry the potatoes and remove them from the pan. In the next step, fry the onions and carrots in the same pan. After 2-3 minutes add the diced peppers and mushrooms. After the vegetables are fairly well roasted, the curry paste and turmeric are fried in the oil to allow them to develop their aromas. It is really important to fry the curry paste and curry powder in oil, as it makes a difference in taste for miles around if you add the spices to the pot at the end. After everything is well fried, deglaze with coconut milk and a cup of vegetable broth (2 tbsp vegetable broth + hot water). Now add the potatoes again and bring the curry to the boil again for at least 10 minutes and season with pepper, soy sauce, sugar/honey, chilli and lime juice from 2 limes. If you are cooking Indian or Asian cuisine, you should make sure to cover all possible taste nuances in the food. We use lime juice for the acidity, soy sauce and vegetable broth for the salty taste, sugar/honey/agave syrup for the sweetness and curry paste+chili for the spiciness. The chickpeas are fried separately with the peanuts in oil. After a few minutes the chick peas and nuts are deglazed with sweet & salty soy sauce, honey/agave/sugar, and lime. Caramelise the whole thing for 2-3 minutes until the topping gets a golden brown colour.

How to serve it

To serve, I recommend a large plate on which you place some salad leaves. The cooked rice is pressed briefly into shape in a glass or bowl and placed in the middle of the plate. This simple trick makes boring rice look fancy. Now add the caramelized chickpeas, nuts and some coriander to the curry. Additionally I like to offer the guests half a lime to make the curry a bit fresher if needed.

The nutritional values (For all portions)

Calories: 2090kcal Carbohydrates: 214g Proteins: 50g Fat: 102g If you need even more protein, you can add another tin of chickpeas, lentils or tofu, for example.

Enjoy!



4 Ansichten

mynutritionblog

©2020 content created by Konstantin Morozan.