Curry with Red Lentils
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
533
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 533 cal. | (25 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 21.1 g | (70 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 144.8 μg | (241 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 226 μg | (75 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 18.2 μg | (40 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,388 mg | (35 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 180 mg | (60 %) | ||
| Iron | 10.6 mg | (71 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 14.6 g | |||
| Uric acid | 157 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 19 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 shallots
- 2 garlic cloves
- 5 grams ginger
- 2 carrots
- 2 Tbsps Ghee (or substitute butter)
- 400 grams Red Lentils
- 1 tsp Curry powder
- ½ tsp Turmeric
- 1 pinch cinnamon
- ¼ tsp Chili powder
- 400 milliliters Vegetable broth
- 200 milliliters Coconut milk
- salt
- 1 Mango
- freshly ground peppers
- 2 Tbsps freshly chopped cilantro
Preparation steps
1.
Peel and dice shallots, garlic and ginger and fry in hot ghee for 1-2 minutes. Add lentils, curry powder, turmeric, cinnamon and chili powder and deglaze with vegetable broth. Add coconut milk, season with salt and lightly simmer for about 10 minutes.
2.
Meanwhile, peel, core and dice mango. Add mango to curry and infuse for about 3 minutes. Add salt and pepper to taste, fold in cilantro and serve curry in bowls.
