Of which 9.2 g sugars and 3.9 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (chickpeas) · Plant protein (chickpeas) · Vitamin C (cauliflower)
Allergens none
Chickpea and vegetable curry with light coconut milk
One pot, real spices, ready in 35 minutes.
Ingredients
- 1 onion (100 g / 3½ oz) — chopped
- 2 cloves garlic (6 g) — chopped
- 1 tsp fresh ginger (2 g) — grated
- 1 tbsp mild curry powder (6 g)
- 1 tsp turmeric (2 g)
- 1 tsp cumin (2 g)
- 1 cauliflower (200 g / 7 oz) — cut into florets
- 1 carrot (150 g / 5½ oz) — diced
- 1 bell pepper (100 g / 3½ oz) — cut into strips
- 300 g (10½ oz) cooked chickpeas
- 1 tomato (200 g / 7 oz) — chopped
- 200 ml (¾ cup) light coconut milk
- 1 tbsp olive oil (15 g / ½ oz)
- 1 handful of fresh cilantro (5 g)
- salt, to taste
Method
- Finely chop the onion, garlic and ginger.
- In a wide pot, sauté them in the olive oil until the onion is translucent.
The full method (7 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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