Curry Lentil Dal with Coconut Chips
Curry lentil dal with coconut chips - Exotic soul food that warms from the inside
Healthy, because
Even smarter
Nutritional values
With plenty of iron, protein, B vitamins and fiber from the lentils, the soup makes you feel full for a long time and ensures increased performance.
If you use beluga or mountain lentils instead of red lentils, you'll fill up on even more satiating fiber.
(Percentage of daily recommendation)
| Calorie | 493 cal. | (23 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 78.6 μg | (131 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 82.1 μg | (27 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 680 mg | (17 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 27.4 g | |||
| Uric acid | 115.1 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 2 shallots
- 2 garlic cloves
- 1 oz ginger (1 piece)
- 2 Tbsps sesame oil
- 1 tsp ground Turmeric
- ½ tsp ground Coriander
- ½ tsp ground Cumin
- 1 oz Tomato paste (2 TBSP.)
- 18 ozs Vegetable broth
- 14 ozs Coconut milk
- 7 ozs red Lentils
- 4 Tbsps coconut chips
- ½ bunch cilantro
- salt
- peppers
- 2 Tbsps Lime juice
- 1 pinch Red pepper flakes
Preparation steps
Peel shallots, garlic and ginger and finely dice everything. Heat oil in a saucepan. Sauté shallots, garlic and ginger in it while stirring over medium heat for 5 minutes. Then season with turmeric, coriander and cumin, stir in tomato paste and sauté briefly, then deglaze with broth. Add coconut milk and lentils and simmer over medium heat for about 10 minutes until lentils are soft; add a little broth if needed.
Meanwhile, toast coconut chips in a hot skillet without fat for 3 minutes over medium heat; set aside.
Wash the cilantro, shake dry, pluck the leaves, chop finely, and stir into the soup. Season everything with salt, pepper, and lime juice and pour into 4 bowls. Break coconut chips a little, spread on top, and sprinkle Dal with chili flakes.
