![Loaded chickpea masala with spelt chapatis (Diabetes) Loaded chickpea masala with spelt chapatis (Diabetes)](https://assets.tmecosys.com/image/upload/t_web767x639/img/recipe/ras/Assets/79d581d569b6e98119451d4644c28d8b/Derivates/16d2cb86f5b36d7294ab0070a535a4479a6794ac.jpg)
难易度
我们大部分食谱的难易度都是简易的。那些需要花费更多时间和烹饪技巧的,难易度会被标注为中等或者高级。
准备时间
这是您准备这道菜肴所需的时间。
总时间
该时间包括了从准备食材到成品上桌的总时间:如腌制、烘烤、冷却等。
份量
这里显示了这道食谱的份量。
食材
Chapatis
- 150 g white spelt flour
- 60 g warm water
- 15 g extra virgin olive oil
- ¼ tsp sea salt
Chickpea masala
- 200 g onion, cut into quarters
- 1 garlic clove
- 20 g fresh ginger, peeled
- 15 g extra virgin olive oil
- 2 tsp yellow mustard seeds
- 2 tsp garam masala (see Tip)
- 1 tsp ground coriander
- ½ tsp ground turmeric
- ¼ tsp cayenne pepper
- 400 g canned diced tomatoes, no added salt
- 160 g reduced-fat coconut milk
- 80 g water
- 650 g cauliflower, cut into florets
- 400 g canned chickpeas, no-added salt, rinsed and drained
- spelt flour, to dust
- 250 g fresh baby spinach leaves
- 95 g natural yoghurt, high protein (see Tip)
- 2 sprigs fresh coriander, leaves only
- ground black pepper, to taste
- 营养价值
- 每 1 portion
- 热量
- 1820 kJ / 435 kcal
- 蛋白质
- 20.3 g
- 碳水化合物
- 50 g
- 脂肪
- 14.8 g
- 饱和脂肪
- 5.3 g
- 纤维
- 12.8 g
- 钠
- 310 mg
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