Bean Curry with Pumpkin

Name: Bean Curry with Pumpkin
Total time: 13 h 5 min
Yield: 4
Cuisine: Asian, Indian
Ingredients: 250 grams Lentils; 600 grams Pumpkin (such as butternut); 1 onion; 2 garlic cloves; 1 tsp freshly grated ginger; 1 tsp ground Turmeric; 0.5 tsp cayenne pepper; 0.5 tsp ground cilantro; 0.5 tsp ground Cumin; 2 Tbsps Ghee; 300 grams diced Tomatoes (canned); 100 grams Yogurt (0.1% fat); 2 Tbsps freshly chopped cilantro; salt

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Health Score:

97 / 100

Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 13 h. 5 min.

Ready in

Calories:

315

calories

Calories

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Nutritional values

1 each contains
(Percentage of daily recommendation)

Calorie	315 cal.	(15 %)
Protein	18 g	(18 %)
Fat	10 g	(9 %)
Carbohydrates	37 g	(25 %)
Sugar added	0 g	(0 %)
Roughage	15.2 g	(51 %)

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more nutritional values

Vitamin A	0.3 mg	(38 %)
Vitamin D	0.1 μg	(1 %)
Vitamin E	3.3 mg	(28 %)
Vitamin K	106 μg	(177 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.3 mg	(27 %)
Niacin	6.2 mg	(52 %)
Vitamin B₆	0.6 mg	(43 %)
Folate	193 μg	(64 %)
Pantothenic acid	1.9 mg	(32 %)
Biotin	10.7 μg	(24 %)
Vitamin B₁₂	0.1 μg	(3 %)
Vitamin C	43 mg	(45 %)
Potassium	1,258 mg	(31 %)
Calcium	120 mg	(12 %)
Magnesium	108 mg	(36 %)
Iron	6.7 mg	(45 %)
Iodine	5 μg	(3 %)
Zinc	2.7 mg	(34 %)
Saturated fatty acids	5.5 g
Uric acid	160 mg
Cholesterol	22 mg
Complete sugar	10 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

each

Ingredients: 250 grams Lentils; 600 grams Pumpkin (such as butternut); 1 onion; 2 garlic cloves; 1 tsp freshly grated ginger; 1 tsp ground Turmeric; ½ tsp cayenne pepper; ½ tsp ground cilantro; ½ tsp ground Cumin; 2 Tbsps Ghee; 300 grams diced Tomatoes (canned); 100 grams Yogurt (0.1% fat); 2 Tbsps freshly chopped cilantro; salt

How healthy are the main ingredients?

Pumpkin Tomato Lentil Ghee ginger onion

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Preparation steps

Rinse lentils thoroughly under running water and soak in cold water overnight. Drain in a colander next day. Cut pumpkin pulp into cubes. Peel onion and garlic and dice finely. Heat ghee in a pan and sauté onion, garlic, ginger, turmeric, cayenne pepper, coriander and cumin, stirring, for 3-4 minutes. Add pumpkin, lentils, tomatoes. Add water and so that everything is well covered. Cover and simmer for 30-40 minutes, stirring occasionally, on low heat. Add yogurt and cilantro, mix well. Season with salt.

Place into bowls. Accompany with rice and naan bread, if desired.Serve.