
Pumpkin, Chickpea and Fish Curry
Glicemia: 7Porzioni: 6Tempo di preparazione: 45minPasto: Cena
Micronutrienti:Vitamina AOmega 3Folati
Macronutrienti per 100 g
Energia
126kcal
Zuccheri
3g
Grassi
5g
Fibre
2g
Grassi saturi
1g
Proteine
8g
Carboidrati
14g
Sodio
181mg
Ingredienti
- 2 tsp ground Ground coriander
- 1 tsp ground Ground turmeric
- 1 tsp ground Ground chilli
- 800g / 28.22oz cut into 3 cm cubes Peeled pumpkin
- 400g / 14.11oz drained and rinsed Chickpeas
- 500ml / 16.91fl oz Chicken stock
- 500g / 17.64oz cut into large cubes Skinless white fish fillets
- 12 peeled and deveined
- tails intact Raw king prawns
- 1/2 cup roughly chopped Coriander leaves
- 120g / 4.23oz Baby spinach
- 1 Lime juice
- 1 tbsp Extra virgin olive oil
- 1 finely diced Brown onion
- pinch Salt
- 1 crushed Garlic clove
- 3 cm piece peeled and grated Ginger
- 1 tbsp ground Ground cumin
Preparazione
- Heat 1 tbsp extra virgin olive oil in a frying pan over medium heat.
- Add 1 finely diced brown onion and a pinch of salt. Sauté for 2-3 minutes.
- Add 1 crushed garlic clove and 3 cm piece of peeled and grated ginger. Cook for 1 minute.
- Add 2 tsp ground coriander, 1 tsp ground turmeric, and 1 tsp ground chilli. Fry for 1 minute.
- Stir in 800g peeled pumpkin, 400g chickpeas, and 500ml chicken stock. Cover and cook for 25 minutes.
- Add 500g skinless white fish fillets and cook for another 2-3 minutes.
- Add 12 raw king prawns and simmer for 2-3 minutes or until seafood is cooked.
- Stir in 1/2 cup roughly chopped coriander leaves and 120g baby spinach.
- Taste and season with lime juice, salt, and freshly ground black pepper.
Micronutrienti in % del fabbisogno giornaliero
Ferro
2% del fabbisogno giornaliero
Magnesio
28% del fabbisogno giornaliero
Vitamina C
6% del fabbisogno giornaliero
Omega 3
14% del fabbisogno giornaliero
Vitamina A
16% del fabbisogno giornaliero
Calcio
34% del fabbisogno giornaliero
Folati
10% del fabbisogno giornaliero
Buono a sapersi
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