Curry with Red Lentils

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Curry with Red Lentils
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
533
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie533 cal.(25 %)
Protein26 g(27 %)
Fat20 g(17 %)
Carbohydrates59 g(39 %)
Sugar added0 g(0 %)
Roughage21.1 g(70 %)
Vitamin A1.1 mg(138 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.1 mg(26 %)
Vitamin K144.8 μg(241 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.6 mg(72 %)
Vitamin B₆0.8 mg(57 %)
Folate226 μg(75 %)
Pantothenic acid2 mg(33 %)
Biotin18.2 μg(40 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C53 mg(56 %)
Potassium1,388 mg(35 %)
Calcium114 mg(11 %)
Magnesium180 mg(60 %)
Iron10.6 mg(71 %)
Iodine5 μg(3 %)
Zinc4.1 mg(51 %)
Saturated fatty acids14.6 g
Uric acid157 mg
Cholesterol20 mg
Complete sugar19 g

Ingredients

for
4
Ingredients
3 shallots
2 garlic cloves
5 grams ginger
2 carrots
2 Tbsps Ghee (or substitute butter)
400 grams Red Lentils
1 tsp Curry powder
½ tsp Turmeric
1 pinch cinnamon
¼ tsp Chili powder
400 milliliters Vegetable broth
200 milliliters Coconut milk
salt
1 Mango
freshly ground peppers
2 Tbsps freshly chopped cilantro
How healthy are the main ingredients?
LentilCoconut milkGheegingershallotgarlic clove

Preparation steps

1.

Peel and dice shallots, garlic and ginger and fry in hot ghee for 1-2 minutes. Add lentils, curry powder, turmeric, cinnamon and chili powder and deglaze with vegetable broth. Add coconut milk, season with salt and lightly simmer for about 10 minutes.

2.

Meanwhile, peel, core and dice mango. Add mango to curry and infuse for about 3 minutes. Add salt and pepper to taste, fold in cilantro and serve curry in bowls.