Lentil and Vegetable Curry
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
356
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 356 cal. | (17 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.8 g | (49 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 99.3 μg | (166 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 182 μg | (61 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 1,402 mg | (35 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 137 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Lentils
- 400 grams floury potatoes
- 200 grams Pumpkin
- 1 onion
- 2 garlic cloves
- 1 tsp freshly grated ginger
- 1 Tbsp Curry powder
- 2 Tbsps clarified butter
- 400 milliliters Vegetable broth
- 6 Tomatoes (canned)
- salt
- lemon juice
- freshly ground peppers
- for Garnishing
- frill parsley
- Edible flowers (to taste)
Preparation steps
1.
Rinse lentils thoroughly under running water and drain in a colander. Peel potatoes and pumpkin, cut into cubes. Peel onion and garlic cloves, dice finely. Heat butter in a pan, sauté onion, garlic, ginger and curry powder, stirring, for 3-4 minutes. Add potatoes, pumpkin and lentils. Add broth so that everything is well covered. Simmer, stirring occasionally, for about 40-45 minutes on low heat. If necessary, add more broth. Blanch tomatoes, peel, quarter, core and dice. Add to curry 15 minutes before the end of cooking.
2.
Season with salt and pepper, drizzle with lemon juice. Place into bowls and garnish with parsley and edible flowers. Serve.
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