Chickpea & brinjal curry

Hero ingredient: Chickpeas

Serves 4-6

Heart & Stroke Foundation Nutrient Analysis

Per serving: 300 g

Sodium

93 mg
low

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

83 mg
22% (source of)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

107 mg
13%

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

673 mg
34% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Chickpeas

Nutrient Analysis
Ingredients
Method

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About Zola Nene

Ingredients

  • 8 baby brinjals (200g), halved
  • ½ tsp cumin seeds
  • 1/4 tsp chilli powder
  • Salt and pepper to taste
  • 3 tbsp olive oil
  • 1 onion, chopped
  • 1 tbsp crushed garlic
  • 1 tbsp fresh ginger, chopped
  • 2 tbsp mild curry powder
  • 1 tbsp garam masala
  • 2 tomatoes, diced
  • 4 cups cooked chickpeas
  • 1 cup brown vegetable stock

Method

  1. Toss the brinjals with the cumin seeds, chilli powder, salt and pepper, and 1 tablespoon of olive oil. Place into the airfryer (or oven) at 180°C for 15 minutes.
  2. In a pot, add the remaining 2 tablespoons of olive oil, then add onion and sauté until softened and beginning to brown. Add garlic, ginger, curry powder and garam masala, and cook for a minute over low heat to release the aromas of the spice. Add tomatoes, then cover and simmer for 5 minutes until the tomatoes cook down.
  3. Add the chickpeas, vegetable stock and brinjals to the pot. Stir well, then cover and simmer for 30 minutes.
  4. Serve with rice or naan bread.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low