Nutritious curry with chickpeas and beetroot

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This beetroot and chickpea curry contains large amounts of minerals and trace elements. While menstruating, women need more iron, magnesium and vitamins A and C than usual. This vegan recipe eases the first phase of the menstrual cycle and also tastes good at any time of the month.

Recipe: beetroot and chick­pea curry with millet

The vegan curry serves four and takes 35 minutes to make.

Ingredients

250g millet
1 tbsp. coconut oil
1 onion, finely chopped
2 garlic cloves, crushed
1cm fresh ginger, finely grated
1.5 tbsp curry powder, mild
1 tsp. curry powder, hot
1 tbsp. paprika powder, mildly sweet
1/2 tsp. cumin
2 tbsp. soya sauce
juice of 1/2 lime
100ml water
500g peeled beetroot, in pieces
250g chickpeas, cooked
50g dried apricots, in pieces
250ml coconut milk
salt and pepper to taste

For the garnish you need just 50 g of chopped cashew nuts or almonds, 1/2 a bunch of roughly chopped parsley and half a lime cut into wedges.

Preparation

  • Cook the millet according to packet instructions
  • Keep warm

Method & garnish

  1. Heat the oil in a non-stick frying pan.
  2. Add the onions, garlic, ginger and spices and fry for about 3 minutes over a medium heat. Take care that nothing burns.
  3. Deglaze with soya sauce and lime juice.
  4. Add the beetroot, stir and then cook covered for 3 minutes.
  5. Add the chickpeas and apricots, mix well.
  6. Add the coconut milk and water, bring to the boil.
  7. Cover and simmer for about 10 minutes.
  8. Simmer uncovered for the last 5 minutes so that excess water evaporates and the curry takes on a creamy consistency.
  9. Season with salt and pepper.
  10. Serve the curry garnished with chopped cashews or almonds, herbs and a lime wedge.

Magnesium helps with cramps and migraines

Like other pulses, chickpeas have an antispasmodic effect due to the high levels of magnesium they contain. The mineral eases stomach cramps during menstruation and helps with migraines. In addition to chickpeas, the other ingredients in the dish that provide a large amount of magnesium are coconut milk and the two toppings, cashews and almonds.

Magnesium requirements for athletes

This magnesium-rich dish isn't only beneficial during menstruation, it’s ideal for athletes too. The magnesium requirement for (competitive) athletes is higher as they lose a lot of magnesium through sweat and their metabolic rate is raised.

Important for metabolism and muscle function

The mineral plays a key role in energy metabolism and is important for maintaining muscle function. If supplied with sufficient magnesium, the body is better able to perform tasks like building muscle mass, for example.

Enough iron during menstruation

As the body loses a lot of blood during menstruation, it’s also important to make sure the body gets enough iron during this phase. This can help prevent iron deficiency. A lot of iron is contained in beetroot and millet. In order for the trace element to be well absorbed by the body, vitamin C is required. This is found in large quantities in dried apricots. The dried fruit also contains a lot of vitamin A which helps the liver process hormones.

Diet has an effect on hormone balance

Stomach cramps, digestive problems and migraines. Various accompanying symptoms are experienced during the menstrual phase. However, relief can be found by eating foods that have a positive effect on the body’s hormone balance.

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