Curried Red Lentils and Peas
Curried Red Lentils and Peas - A filling meal, enlivened with refreshing mint.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 296 cal. | (14 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.8 g | (46 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 178 μg | (59 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 770 mg | (19 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 127 mg | |||
| Cholesterol | 22 mg |
Ingredients
- Ingredients
- 200 grams Peas
- 250 grams red Lentils
- peppers
- ½ bunch scallions
- 3 garlic cloves
- 1 red chili pepper
- 4 stalks mint
- salt
- 1 tsp Ghee (5 grams; or substitute butter)
- 2 Kaffir lime leaves
- 1 tsp Garam Masala (Indian spice mixture)
- 1 tsp Turmeric
- 1 tsp ground Cumin
- 200 grams Greek yogurt
Preparation steps
Thaw peas.
In a colander, rinse lentils under cold water.
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.
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.
Remove lentils from heat and season with salt.
Heat ghee heat in a wok over medium heat. Add lime leaves, scallions, peas, garlic and chile. Stir-fry 3-4 minutes.
Add garam masala, turmeric and cumin and sauté 1 minute.
Add lentils and some of the mint leaves. Season with salt and pepper and remove from heat.
Stir in yogurt and divide curry among 4 plates. Garnish with remaining mint leaves.
