Caribbean curry

Caribbean curry

4.0 227 評分

準備 25 分

總金額 40 分

6 portions

食材

Caribbean spice mix

coriander seeds
1 ½ tbsp
cumin seeds
1 ½ tbsp
black mustard seeds
1 ½ tbsp
black peppercorns
1 ½ tbsp
cayenne pepper
½ tbsp
ground turmeric
3 tsp

Curry

fresh baby spinach leaves
100 g
brown onion cut into quarters
200 g
garlic cloves
2
piece fresh ginger peeled
5 cm
fresh red chilli cut into halves and deseeded if preferred
1
coconut oil
40 g
coconut milk
230 g
cinnamon quill
1
lime juice
20 g
water
150 g
Vegetable stock paste (see Tips)
1 tsp
butternut pumpkin peeled and cut into pieces (2 cm)
300 g
red capsicum (approx. 200 g), deseeded and cut into strips
1
fresh green beans trimmed and cut into halves
140 g
canned kidney beans rinsed and drained (approx. 250 g after draining)
400 g
vine-ripened tomatoes cut into eighths
300 g
salt to taste (optional)
Greek-style natural yoghurt
100 g
fresh coriander leaves to serve

營養價值每 1 portion

卡路里 262 kcal / 1100.8 kJ

蛋白質 8.2 g

脂肪 16.2 g

碳水化合物 17 g

纖維 9.1 g

飽和脂肪 11.6 g

鈉 690.7 mg

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Eat Well 102 食譜
澳大利亞與紐西蘭

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