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EatSmarter exclusive recipe

Carrot Lentil Puree

with Coconut Milk and Curry
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Carrot Lentil Puree

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

Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
213
calories
Calories
0
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Ingredients

for
2
servings
3
Carrots (about 300 grams)
2 ounces
½ cup
¼ cup
2 teaspoons
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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.

Health information

Exact nutritional values of this recipe  
Nutritions
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:
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