CookPal AI
recipe image

Mackerel and Chickpea Curry

成本 $8, 保存 $12

來源: Recommended by CookPal

  • 20 Min
  • 2 份量
  • $8

食材

  • Main

    • 🍚 2 bowls cooked rice (300g)
    • 1 can mackerel in water (190g)
    • 50g steamed chickpeas
    • 🧅 1/2 onion (100g), minced
    • 🍅 1 tomato (200g), diced
    • 🧄 1 clove garlic, minced
    • 1 tbsp olive oil
    • 💧 200ml water
    • 40g curry roux (2 blocks)
    • 🧈 10g salted butter
    • 🌿 Chopped parsley for garnish

步驟

1

Mince the onion and garlic. Dice the tomato into 1cm cubes.

2

Separate the mackerel from its can juice.

3

Heat olive oil and garlic in a pan over low heat until fragrant. Add onion and sauté until softened. Add tomato and cook until reduced.

4

Add mackerel and break it apart while stirring. Add chickpeas, water, and the reserved can juice. Cover and simmer over medium heat for 5 minutes.

5

Add curry roux and stir until thickened, about 3 minutes. Mix in butter until melted.

6

Serve the curry over rice and garnish with chopped parsley.

營養成分

每份

🔥

450

卡路里

  • 25g
    蛋白質
  • 50g
    碳水化合物
  • 15g
    脂肪

💡 小提示

Use fresh parsley for a vibrant garnish.Opt for low-sodium curry roux for a healthier version.Leftovers can be stored in the fridge for up to 2 days.

⚠️ 注意事項

此食譜僅供參考，具體使用需根據個人體質進行調整。