Curried Red Lentils and Peas

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Curried Red Lentils and Peas

Curried Red Lentils and Peas - A filling meal, enlivened with refreshing mint.

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
296
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie296 kcal(14 %)
Protein20 g(20 %)
Fat8 g(7 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage13.8 g(46 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.2 mg(10 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.8 mg(57 %)
Vitamin B₆0.5 mg(36 %)
Folate178 μg(59 %)
Pantothenic acid1.5 mg(25 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C20 mg(21 %)
Potassium770 mg(19 %)
Calcium133 mg(13 %)
Magnesium107 mg(36 %)
Iron6.2 mg(41 %)
Iodine6 μg(3 %)
Zinc2.9 mg(36 %)
Saturated fatty acids4 g
Uric acid127 mg
Cholesterol22 mg

Ingredients

for
4
Ingredients
200 grams Peas
250 grams red Lentils
peppers
½ bunch scallions
3 garlic
1 red chile pepper
4 stalks mint
salt
1 teaspoon Ghee (5 grams; or substitute butter)
2 Kaffir lime leaves
1 teaspoon Garam Masala (Indian spice mixture)
1 teaspoon Turmeric
1 teaspoon ground Cumin
200 grams Greek yogurt
How healthy are the main ingredients?
LentilGheegarlicmintsaltTurmeric

Preparation steps

1.

Thaw peas.

2.

In a colander, rinse lentils under cold water.

3.

Combine lentils, 500 ml (approximately 2 cups) water and pepper to taste in a pot. Bring to a boil. Cover and simmer about 10 minutes.

4.

Meanwhile, rinse, trim and slice scallions on the diagonal. Peel garlic. Rinse chile. Finely dice chile and garlic. Rinse mint, shake dry and strip leaves from stems.

5.

Remove lentils from heat and season with salt.

6.

Heat ghee heat in a wok over medium heat. Add lime leaves, scallions, peas, garlic and chile. Stir-fry 3-4 minutes.

7.

Add garam masala, turmeric and cumin and sauté 1 minute.

8.

Add lentils and some of the mint leaves. Season with salt and pepper and remove from heat.

9.

Stir in yogurt and divide curry among 4 plates. Garnish with remaining mint leaves.