Carrot Lentil Puree
Carrot Lentil Puree - An Indian side dish with the texture of mashed potatoes
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.
(Percentage of daily recommendation)
| Calorie | 213 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 442 mg | (11 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 3 carrots (about 300 grams)
- salt
- 2 ozs Red lentils
- ½ cup Coconut milk (9% fat)
- ¼ cup Soy creamer
- peppers
- 2 tsps Curry powder
Kitchen utensils
Preparation steps
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.
Heat coconut milk and soy creamer in a small pot over medium heat (do not let boil).
Drain the carrots and lentils well and return to pot. Chop with an immersion blender.
Gradually stir in the hot coconut-milk mixture and puree until smooth.
Season with salt, pepper and curry powder and serve immediately.
