Curry with Pumpkin, Lentils and Yogurt
Curry with pumpkin, lentils and yogurt - Indian influenced bliss
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the established criteria may carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
The flavors of the spice mixtures Garam Masala and Curry go very well with the nutty and earthy tasting pumpkin. The pumpkin owes its orange-red color to beta-carotene, a precursor of vitamin A.
Outside of pumpkin season, you can also use sweet potatoes for this delicious curry.
(Percentage of daily recommendation)
| Calorie | 313 cal. | (15 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.2 g | (37 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 27.2 μg | (45 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,210 mg | (30 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 28 ozs pumpkin flesh (e.g. nutmeg pumpkin)
- 1 onion
- 2 garlic cloves
- ¾ oz ginger (1 piece)
- 1 Tbsp Canola oil
- 3 tsps Garam Masala
- Curry powder
- 14 ozs chunky Tomatoes (canned)
- 5 ozs Vegetable broth
- 5 ozs red Lentils
- salt
- peppers
- cayenne pepper
- 1 ¾ ozs almonds (2 TBSP.)
- ¼ bunch mint
- ¼ bunch cilantro
- 2 ¾ ozs Yogurt (4 TBSP.)
Preparation steps
Wash the pumpkin flesh and cut into cubes of about 1-inch. Peel and chop the onion, garlic, and ginger.
Heat oil in a large frying pan. Sauté diced onion for 2 minutes over medium heat. Add ginger and garlic and sauté for 2 minutes. Add garam masala and 1 tsp curry powder and saute for 1 minute. Then add tomatoes, broth, pumpkin cubes and lentils, season with salt, pepper and cayenne pepper and simmer over low heat for 15-20 minutes until pumpkin and lentils are tender; add a little broth if needed.
Meanwhile, chop almonds. Wash herbs, shake dry and chop.
Spread curry on plates and sprinkle with almonds and herbs. Top each with 1 tablespoon yogurt and sprinkle with curry powder to taste.
