Vegetarian Lentil Chili
Vegetarian Lentil Chili - You're guaranteed to miss the meat!
Healthy, because
Even smarter
Nutritional values
Lentils and chickpeas make the curry filling - thanks to plenty of protein and fiber. Bell peppers provide vitamin C, which is important for an intact immune system, among other things. The beta-carotene from carrots is converted into vitamin A in the body and supports eye sight. Ginger ensures good blood circulation and a radiant complexion.
This spicy veggie curry is the perfect meal-prep dish because it's easy to prepare and transport. If you want to add more fiber, replace the parboiled rice with whole grain rice.
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.1 g | (34 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 31.9 μg | (53 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 751 mg | (19 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 227 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 red Bell pepper
- 1 Zucchini
- 12 ozs Celery
- 1 carrot
- 1 shallot
- 1 garlic clove
- ¾ oz ginger (1 piece)
- 1 Tbsp Coconut oil
- 3 ozs yellow Lentils
- 1 tsp Curry powder
- 3 ½ ozs Vegetable broth
- 6 ozs peeled tomato pieces (can)
- 7 ozs parboiled rice
- salt
- ½ oz parsley (0.25 Bunch)
- 8 ozs chickpeas (can; drained weight)
- peppers
- 2 Tbsps Lime juice
Preparation steps
Halve, seed, wash and dice bell bell pepper. Clean and wash zucchini, celery and carrot, if necessary remove or peel and cut into cubes. Peel and chop shallot, garlic and ginger.
Heat coconut oil in a saucepan. Sauté shallot, garlic, and ginger for 2 minutes over medium heat. Add carrots and lentils and saute for about 5 minutes over medium heat. Add bell pepper, zucchini, celery, and curry, and saute for 3 minutes. Add broth and tomatoes and simmer, covered, over low heat for about 8 minutes.
Meanwhile, cook rice in 2.5 times the amount of salted water according to package directions for about 8-10 minutes. Meanwhile, wash parsley, shake dry and chop.
Mix the chickpeas with the chili and heat for 2 minutes. Then season with salt, pepper and lime juice. Arrange the chili with the rice and serve sprinkled with parsley.
