Coconut Lentil Curry

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Coconut Lentil Curry
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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
8954
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie8,954 kcal(426 %)
Protein677.38 g(691 %)
Fat55.02 g(47 %)
Carbohydrates1,515.78 g(1,011 %)
Sugar added0 g(0 %)
Roughage592.08 g(1,974 %)
Vitamin A668.17 mg(83,521 %)
Vitamin D0 μg(0 %)
Vitamin E9.42 mg(79 %)
Vitamin B₁12.7 mg(1,270 %)
Vitamin B₂5.57 mg(506 %)
Niacin181.51 mg(1,513 %)
Vitamin B₆13.5 mg(964 %)
Folate13,623 μg(4,541 %)
Pantothenic acid47.81 mg(797 %)
Biotin1.36 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C158.15 mg(166 %)
Potassium28,075.7 mg(702 %)
Calcium1,495.22 mg(150 %)
Magnesium2,755.68 mg(919 %)
Iron251.36 mg(1,676 %)
Iodine1.75 μg(1 %)
Zinc95.55 mg(1,194 %)
Saturated fatty acids23.15 g
Cholesterol22.42 mg

Ingredients

for
4
Ingredients
1 onion
2 garlic cloves
1 centimeter ginger
1 green chili pepper
1 teaspoon Coriander
1 teaspoon Mustard seed
2 Cardamom
4 tablespoons Ghee
600 milliliters Vegetable broth
150 grams Red Lentils
150 yellow Lentils
200 milliliters Coconut milk
200 grams Spinach
salt
peppers
Indian Curry powder
How healthy are the main ingredients?
Coconut milkSpinachLentilGheegingeronion

Preparation steps

1.

Peel onion, garlic and ginger and trim as needed. Cut half of onion into rings and finely dice the rest. Rinse chile pepper and cut half into rings. Remove seeds from remaining chile pepper half and dice finely. Chop ginger and garlic.

2.

Toast coriander seeds, mustard seeds and cardamom in a large dry pot, until fragrant. Remove from the pot, allow to cool and then crush in a mortar. Melt ghee in the same pot and fry chopped onion, garlic, ginger and chopped chile pepper. Add spices, pour in vegetable broth and coconut milk, stir, add lentils, mix well and simmer for about 10 minutes.

3.

Meanwhile, rinse and trim spinach. 

4.

Remove 2-3 ladles of lentil mixture from the pot and place in a bowl. Puree the bowl contents with an immersion blender and add it to the pot again. Add spinach, stir and simmer for about 5 minutes. Add remaining onions and chile pepper and season to taste with salt, pepper and curry. Serve immediately. If desired, serve with rice.