Lamb and Lentils Curry
Lamb and Lentils Curry - The protein-rich treat warms from the inside.
Healthy, because
Even smarter
Nutritional values
Lamb is a good source of many B vitamins. Vitamin B12 in particular is considered an important co-factor in numerous enzymatic reactions and metabolic processes.
Not everyone likes lamb. If you feel the same way, you can also replace it with beef or chicken breast fillet.
(Percentage of daily recommendation)
| Calorie | 636 cal. | (30 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.7 g | (39 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 208 μg | (347 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 1,150 mg | (29 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 11.9 g | |||
| Uric acid | 386 mg | |||
| Cholesterol | 83 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 14 ozs Lamb loin
- salt
- peppers
- 1 oz Ghee (2 tablespoons; clarified butter)
- 1 large onion
- 2 garlic cloves
- ¾ oz ginger roots
- 10 ozs carrots (2 large carrots)
- 1 red Bell pepper
- 1 Zucchini
- 3 Tomatoes
- 1 oz Kale
- 8 ozs chickpeas (drained weight; can)
- 7 ozs parboiled rice
- 1 tsp cumin seeds
- 1 tsp ground cilantro
- ½ tsp ground Turmeric
- ½ tsp Chili powder
- ½ tsp Garam Masala
- 1 tsp ground paprika
- 1 bay leaf
- 16 ozs Vegetable broth
- 3 ½ ozs Coconut milk
- 3 ½ ozs Red lentils
- 1 handful cilantro leaves
Preparation steps
Rinse meat, pat dry and cut into 1.5-inch pieces, season with salt and pepper. Heat 1 tablespoon ghee in a large frying pan. Fry the meat in it for 2 minutes over high heat, remove, and set aside.
Peel and finely dice onion, garlic, and ginger. Clean carrots, peel, cut them in half lengthwise, and cut into larger pieces. Clean, wash, and cut bell pepper and zucchini into pieces. Clean, wash, and chop tomatoes. Wash kale, cut leafy greens from leaf veins, and pluck leaves into small pieces. Rinse chickpeas and drain. Cook rice according to package instructions.
Heat remaining ghee in the pan. Stir-fry onion, garlic and ginger for 5 minutes over medium heat. Add spices and sauté for 1-2 minutes. Add tomatoes and carrots, deglaze with broth and simmer everything for about 10 minutes at low heat. Mix in coconut milk, lentils, chickpeas, kale and zucchini and continue cooking for 10-15 minutes.
Wash the cilantro and shake dry. Add meat to the curry for about 3 minutes and heat. Serve the lamb curry with cilantro in bowls.
