EatSmarter exclusive recipe

Carrot Lentil Puree

with Coconut Milk and Curry
4.6875
Average: 4.7 (16 votes)
(16 votes)
Carrot Lentil Puree

Carrot Lentil Puree - An Indian side dish with the texture of mashed potatoes

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
213
calories
Calories

Healthy, because

Even smarter

Nutritional values

Carrots are the suppliers of carotenoids in general. This bioactive group is known to protect body cells from the attack of aggressive oxygen compounds. In order to get the valuable beta-carotene from vegetables, the plant cells have to be destroyed and some fat has to be present during consumption - both are present here.

Instead of curry, ground coriander, ginger powder or a 5-spice mixture also fit very well (only take 1 teaspoon). This will add variety to the flavour and you can serve the healthy carrot-lentil puree a little differently every time.

1 serving contains
(Percentage of daily recommendation)
Calorie213 kcal(10 %)
Protein8 g(8 %)
Fat11 g(9 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A2 mg(250 %)
Vitamin D0 μg(0 %)
Vitamin E1 mg(8 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.2 mg(14 %)
Folate67 μg(22 %)
Pantothenic acid0.7 mg(12 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C7 mg(7 %)
Potassium442 mg(11 %)
Calcium85 mg(9 %)
Magnesium60 mg(20 %)
Iron4.8 mg(32 %)
Iodine23 μg(12 %)
Zinc1.7 mg(21 %)
Saturated fatty acids4.5 g
Uric acid74 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
3
Carrots (about 300 grams)
2 ounces
½ cup
¼ cup
2 teaspoons
Preparation

Kitchen utensils

1 Pot (with lid), 1 Small pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Teaspoon, 1 Peeler, 1 Sieve, 1 Immersion blender, 1 Lid

Preparation steps

1.
Carrot Lentil Puree preparation step 1

Peel carrots and coarsely chop. Combine in a pot with enough salted water to cover and bring to a boil. Add lentils, cover pot and cook over medium heat until carrots and lentils are tender, about 15 minutes.

2.
Carrot Lentil Puree preparation step 2

Heat coconut milk and soy creamer in a small pot over medium heat (do not let boil).

3.
Carrot Lentil Puree preparation step 3

Drain the carrots and lentils well and return to pot. Chop with an immersion blender.

4.
Carrot Lentil Puree preparation step 4

Gradually stir in the hot coconut-milk mixture and puree until smooth. 

5.
Carrot Lentil Puree preparation step 5

Season with salt, pepper and curry powder and serve immediately.