Bean Curry with Pumpkin
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 13 h. 5 min.
Ready in
Calories:
315
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(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 %) |
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
all recipes of this author
Ingredients
for
4
- 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
Preparation steps
1.
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.
2.
Place into bowls. Accompany with rice and naan bread, if desired.Serve.
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