Recipe for - Tasty and Easy to Make

Chickpeas, cooked or canned

400 × Gram (1 g)

400 g

Protein	35.44g / 95.05 g
Fiber	30.4g / 30 g
Zinc	6.12mg / 10 mg
Phosphorus	672mg / 700 mg
Ascorbic acid - Vitamin C	5.2mg / 110 mg
Magnesium	192mg / 350 mg
Potassium	1164mg / 4000 mg
Sodium	28mg / 1500 mg
Fat	10.36g / 142.58 g
Calcium	196mg / 1000 mg
Vitamin B1 (Thiamin)	0.44mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.24mg / 1.4 mg
Vitamin B3 (Niacin - pp)	2.08mg / 15 mg
Vitamin B6 (Pyridoxine)	0.52mg / 1.6 mg
Vitamin B9 (Folic acid)	688µg / 300 µg
Vitamin K	16µg / 70 µg
Vitamin A	108µg / 800 µg
Carbohydrate	109.68g / 237.63 g
Iron	11.56mg / 15 mg

Tomatoes in can

400 × Gram (1 g)

400 g

Coconut milk

300 × Mililiter (1 g)

300 g

Protein	6.06g / 95.05 g
Fat	63.99g / 142.58 g
Carbohydrate	8.43g / 237.63 g

Red pepper

120 × Gram (1 g)

120 g

Onion

70 × Gram (1 g)

70 g

Garam masala spice mixture

30 × Gram (1 g)

30 g

Protein	1.275g / 95.05 g
Fiber	4.05g / 30 g
Fat	1.8g / 142.58 g
Carbohydrate	7.8g / 237.63 g

Cold-pressed rape oil

16 × Gram (1 ml)

16 ml

Fatty monounsaturated	9.7216g g
Fatty saturated	0.84g g
Fatty polyunsaturated	4.576g g
Fat	16g / 142.58 g
Vitamin E	4.648mg / 14 mg

Garlic

15 × Gram (1 g)

15 g

Salt, white

1 × Teaspoon (5 g)

5 g

Ground sweet pepper

5 × Gram (1 g)

5 g

Ginger (powder)

5 × Gram (1 g)

5 g

Protein	0.456g / 95.05 g
Fat	0.2975g / 142.58 g
Carbohydrate	3.25g / 237.63 g

Turmeric

5 × Gram (1 g)

5 g

Protein	0.39g / 95.05 g
Fiber	0.335g / 30 g
Fat	0.495g / 142.58 g
Carbohydrate	2.91g / 237.63 g

Cayenne Pepper

2 × Gram (1 g)

2 g

Protein	3.6g / 95.05 g
Fiber	4.8g / 30 g
Zinc	1.04mg / 10 mg
Phosphorus	84mg / 700 mg
Ascorbic acid - Vitamin C	92mg / 110 mg
Fatty monounsaturated	0.08g g
Fatty saturated	0.2g g
Fatty polyunsaturated	0.48g g
Magnesium	32mg / 350 mg
Manganese	0.24mg / 2.3 mg
Copper	0.24mg / 1.5 mg
Potassium	1128mg / 4000 mg
Sucrose	0.4g g
Sodium	32mg / 1500 mg
Fat	0.8g / 142.58 g
Calcium	36mg / 1000 mg
Vitamin B1 (Thiamin)	0.256mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.168mg / 1.4 mg
Vitamin B3 (Niacin - pp)	4mg / 15 mg
Vitamin B6 (Pyridoxine)	0.6mg / 1.6 mg
Vitamin B9 (Folic acid)	156µg / 300 µg
Vitamin A	428µg / 800 µg
Vitamin E	4.88mg / 14 mg
Carbohydrate	14.4g / 237.63 g
Iron	2mg / 15 mg

Protein	1.56g / 95.05 g
Fiber	2.4g / 30 g
Zinc	0.312mg / 10 mg
Phosphorus	37.2mg / 700 mg
Ascorbic acid - Vitamin C	172.8mg / 110 mg
Fatty monounsaturated	0.024g g
Fatty saturated	0.12g g
Fatty polyunsaturated	0.336g g
Magnesium	13.2mg / 350 mg
Manganese	0.12mg / 2.3 mg
Copper	0.096mg / 1.5 mg
Potassium	306mg / 4000 mg
Sucrose	0.12g g
Sodium	3.6mg / 1500 mg
Fat	0.6g / 142.58 g
Calcium	15.6mg / 1000 mg
Vitamin B1 (Thiamin)	0.048mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.144mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.92mg / 15 mg
Vitamin B6 (Pyridoxine)	0.54mg / 1.6 mg
Vitamin B9 (Folic acid)	62.4µg / 300 µg
Vitamin A	633.6µg / 800 µg
Vitamin E	3.48mg / 14 mg
Carbohydrate	7.92g / 237.63 g
Iron	0.72mg / 15 mg

Protein	0.98g / 95.05 g
Fiber	1.19g / 30 g
Zinc	0.168mg / 10 mg
Phosphorus	9.8mg / 700 mg
Ascorbic acid - Vitamin C	4.2mg / 110 mg
Fatty monounsaturated	0.028g g
Fatty saturated	0.077g g
Fatty polyunsaturated	0.119g g
Magnesium	5.6mg / 350 mg
Manganese	0.119mg / 2.3 mg
Copper	0.042mg / 1.5 mg
Potassium	84.7mg / 4000 mg
Sucrose	1.54g g
Sodium	4.2mg / 1500 mg
Fat	0.28g / 142.58 g
Calcium	17.5mg / 1000 mg
Vitamin B1 (Thiamin)	0.021mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.021mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.14mg / 15 mg
Vitamin B6 (Pyridoxine)	0.07mg / 1.6 mg
Vitamin B9 (Folic acid)	11.9µg / 300 µg
Vitamin A	1.4µg / 800 µg
Vitamin E	0.084mg / 14 mg
Carbohydrate	4.83g / 237.63 g
Iron	0.35mg / 15 mg

Protein	0.96g / 95.05 g
Fiber	0.615g / 30 g
Zinc	0.15mg / 10 mg
Phosphorus	22.95mg / 700 mg
Ascorbic acid - Vitamin C	4.65mg / 110 mg
Fatty monounsaturated	0.0015g g
Fatty saturated	0.0135g g
Fatty polyunsaturated	0.0375g g
Magnesium	3.75mg / 350 mg
Manganese	0.069mg / 2.3 mg
Copper	0.039mg / 1.5 mg
Potassium	60mg / 4000 mg
Sucrose	0.09g g
Sodium	2.55mg / 1500 mg
Fat	0.075g / 142.58 g
Calcium	6.15mg / 1000 mg
Vitamin B1 (Thiamin)	0.03mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0165mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.105mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0195mg / 1.6 mg
Vitamin B9 (Folic acid)	0.75µg / 300 µg
Vitamin E	0.0015mg / 14 mg
Carbohydrate	4.89g / 237.63 g
Iron	0.255mg / 15 mg

Zinc	0.004mg / 10 mg
Phosphorus	0.4mg / 700 mg
Glicemyc Index	0.05µg µg
Magnesium	14.5mg / 350 mg
Manganese	0.007mg / 2.3 mg
Copper	0.008mg / 1.5 mg
Sodium	1942.5mg / 1500 mg
Calcium	1.45mg / 1000 mg
Iron	0.01mg / 15 mg

Protein	0.0495g / 95.05 g
Fiber	0.105g / 30 g
Sugar	0.21g / 50 g
Zinc	0.0125mg / 10 mg
Phosphorus	1.3mg / 700 mg
Glicemyc Index	0.05µg µg
Ascorbic acid - Vitamin C	6.385mg / 110 mg
Magnesium	0.6mg / 350 mg
Potassium	10.55mg / 4000 mg
Sodium	0.2mg / 1500 mg
Fat	0.015g / 142.58 g
Calcium	0.35mg / 1000 mg
Vitamin B1 (Thiamin)	0.0025mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.004mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0485mg / 15 mg
Vitamin K	0.245µg / 70 µg
Vitamin A	156.55µg / 800 µg
Vitamin E	0.079mg / 14 mg
Carbohydrate	0.3015g / 237.63 g
Iron	0.0215mg / 15 mg

Beta-Cryptoxanthin	0.125µg µg
Protein	0.24g / 95.05 g
Fiber	0.544g / 30 g
Sugar	0.2068g / 50 g
Zinc	0.0496mg / 10 mg
Phosphorus	5.86mg / 700 mg
Glicemyc Index	0.02µg µg
Carotene Beta	0.4368µg µg
Ascorbic acid - Vitamin C	1.528mg / 110 mg
Fatty monounsaturated	0.055g g
Fatty saturated	0.0652g g
Fatty polyunsaturated	0.1674g g
Magnesium	3.04mg / 350 mg
Copper	0.0074mg / 1.5 mg
Potassium	0.0402mg / 4000 mg
Selenium	0.176µg / 70 µg
Sodium	0.6mg / 1500 mg
Fat	0.3454g / 142.58 g
Calcium	2.96mg / 1000 mg
Vitamin B1 (Thiamin)	0.0066mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0184mg / 1.4 mg
Vitamin B4 (Choline)	1.03mg / 400 mg
Vitamin B6 (Pyridoxine)	0.049mg / 1.6 mg
Vitamin B9 (Folic acid)	2.12µg / 300 µg
Vitamin K	1.606µg / 70 µg
Vitamin PP	0.174µg / 16 µg
Vitamin A	0.8322µg / 800 µg
Vitamin A - A RE	0.0416µg / 850 µg
Vitamin E	0.596mg / 14 mg
Water	0.161g g
Carbohydrate	1.14g / 237.63 g
Iron	0.156mg / 15 mg

Beta-Cryptoxanthin	0.07µg µg
Protein	25.51g / 95.05 g
Fiber	22.22g / 30 g
Sugar	0.21g / 50 g
Zinc	3.93mg / 10 mg
Phosphorus	416.76mg / 700 mg
Glicemyc Index	0.06µg µg
Carotene Beta	0.22µg µg
Ascorbic acid - Vitamin C	143.38mg / 110 mg
Fatty monounsaturated	4.96g g
Fatty saturated	0.66g g
Fatty polyunsaturated	2.87g g
Magnesium	132.35mg / 350 mg
Manganese	0.28mg / 2.3 mg
Copper	0.22mg / 1.5 mg
Potassium	1376.65mg / 4000 mg
Sucrose	1.08g g
Selenium	0.09µg / 70 µg
Sodium	1006.82mg / 1500 mg
Fat	47.54g / 142.58 g
Calcium	138.01mg / 1000 mg
Vitamin B1 (Thiamin)	0.41mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.31mg / 1.4 mg
Vitamin B3 (Niacin - pp)	4.15mg / 15 mg
Vitamin B4 (Choline)	0.52mg / 400 mg
Vitamin B6 (Pyridoxine)	0.9mg / 1.6 mg
Vitamin B9 (Folic acid)	460.59µg / 300 µg
Vitamin K	8.93µg / 70 µg
Vitamin PP	0.09µg / 16 µg
Vitamin A	664.19µg / 800 µg
Vitamin A - A RE	0.02µg / 850 µg
Vitamin E	6.89mg / 14 mg
Water	0.08g g
Carbohydrate	82.78g / 237.63 g
Iron	7.54mg / 15 mg

Beta-Cryptoxanthin	0.13µg µg
Protein	51.02g / 95.05 g
Fiber	44.45g / 30 g
Sugar	0.42g / 50 g
Zinc	7.85mg / 10 mg
Phosphorus	833.51mg / 700 mg
Glicemyc Index	0.12µg µg
Carotene Beta	0.44µg µg
Ascorbic acid - Vitamin C	286.77mg / 110 mg
Fatty monounsaturated	9.91g g
Fatty saturated	1.32g g
Fatty polyunsaturated	5.73g g
Magnesium	264.69mg / 350 mg
Manganese	0.56mg / 2.3 mg
Copper	0.44mg / 1.5 mg
Potassium	2753.29mg / 4000 mg
Sucrose	2.15g g
Selenium	0.18µg / 70 µg
Sodium	2013.65mg / 1500 mg
Fat	95.08g / 142.58 g
Calcium	276.01mg / 1000 mg
Vitamin B1 (Thiamin)	0.81mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.61mg / 1.4 mg
Vitamin B3 (Niacin - pp)	8.3mg / 15 mg
Vitamin B4 (Choline)	1.03mg / 400 mg
Vitamin B6 (Pyridoxine)	1.8mg / 1.6 mg
Vitamin B9 (Folic acid)	921.17µg / 300 µg
Vitamin K	17.86µg / 70 µg
Vitamin PP	0.17µg / 16 µg
Vitamin A	1328.38µg / 800 µg
Vitamin A - A RE	0.04µg / 850 µg
Vitamin E	13.77mg / 14 mg
Water	0.16g g
Carbohydrate	165.55g / 237.63 g
Iron	15.08mg / 15 mg