Satisfying Vegan Food

Curry Lentil Dal with Coconut Chips

5
Average: 5 (23 votes)
(23 votes)
Curry Lentil Dal with Coconut Chips

Curry lentil dal with coconut chips - Exotic soul food that warms from the inside

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
493
calories
Calories

Healthy, because

Even smarter

Nutritional values

With plenty of iron, protein, B vitamins and fiber from the lentils, the soup makes you feel full for a long time and ensures increased performance.

If you use beluga or mountain lentils instead of red lentils, you'll fill up on even more satiating fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie493 cal.(23 %)
Protein15 g(15 %)
Fat34 g(29 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage7.3 g(24 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E1.3 mg(11 %)
Vitamin K78.6 μg(131 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.7 mg(31 %)
Vitamin B₆0.4 mg(29 %)
Folate82.1 μg(27 %)
Pantothenic acid0.9 mg(15 %)
Biotin7 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C9 mg(9 %)
Potassium680 mg(17 %)
Calcium63 mg(6 %)
Magnesium80 mg(27 %)
Iron4.5 mg(30 %)
Iodine2 μg(1 %)
Zinc2.1 mg(26 %)
Saturated fatty acids27.4 g
Uric acid115.1 mg
Cholesterol0 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
2 shallots
2 garlic cloves
1 oz ginger (1 piece)
2 Tbsps sesame oil
1 tsp ground Turmeric
½ tsp ground Coriander
½ tsp ground Cumin
1 oz Tomato paste (2 TBSP.)
18 ozs Vegetable broth
14 ozs Coconut milk
7 ozs red Lentils
4 Tbsps coconut chips
½ bunch cilantro
salt
peppers
2 Tbsps Lime juice
1 pinch Red pepper flakes
How healthy are the main ingredients?
Coconut milkLentilgingerTomato pastesesame oilshallot

Preparation steps

1.

Peel shallots, garlic and ginger and finely dice everything. Heat oil in a saucepan. Sauté shallots, garlic and ginger in it while stirring over medium heat for 5 minutes. Then season with turmeric, coriander and cumin, stir in tomato paste and sauté briefly, then deglaze with broth. Add coconut milk and lentils and simmer over medium heat for about 10 minutes until lentils are soft; add a little broth if needed.

2.

Meanwhile, toast coconut chips in a hot skillet without fat for 3 minutes over medium heat; set aside.

3.

Wash the cilantro, shake dry, pluck the leaves, chop finely, and stir into the soup. Season everything with salt, pepper, and lime juice and pour into 4 bowls. Break coconut chips a little, spread on top, and sprinkle Dal with chili flakes.

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