Pumpkin, Chickpea and Fish Curry

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

  1. Heat 1 tbsp extra virgin olive oil in a frying pan over medium heat.
  2. Add 1 finely diced brown onion and a pinch of salt. Sauté for 2-3 minutes.
  3. Add 1 crushed garlic clove and 3 cm piece of peeled and grated ginger. Cook for 1 minute.
  4. Add 2 tsp ground coriander, 1 tsp ground turmeric, and 1 tsp ground chilli. Fry for 1 minute.
  5. Stir in 800g peeled pumpkin, 400g chickpeas, and 500ml chicken stock. Cover and cook for 25 minutes.
  6. Add 500g skinless white fish fillets and cook for another 2-3 minutes.
  7. Add 12 raw king prawns and simmer for 2-3 minutes or until seafood is cooked.
  8. Stir in 1/2 cup roughly chopped coriander leaves and 120g baby spinach.
  9. 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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Ricetta: Pumpkin, Chickpea and Fish Curry | GrowwW | GrowwW