Curry with Red Lentils and Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 415 cal. | (20 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 94.7 μg | (158 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 146 μg | (49 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,228 mg | (31 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 40 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 250 grams Lentils (red)
- salt
- 1 tsp Turmeric
- 1 tsp cayenne pepper
- 400 grams potatoes (precooked)
- 100 grams carrots
- 100 grams Zucchini
- 2 Tomatoes (dried; in oil)
- 2 onions (medium sized)
- 4 garlic cloves
- 1 tsp ginger (freshly grated)
- 4 Tbsps clarified butter
- 1 tsp cilantro (ground)
- ½ tsp Cumin
- 1 tsp Curry paste (yellow)
Preparation steps
Rinse the lentils thoroughly under running water in a colander. Boil the lentils in a saucepan with 1 liter (approximately 4 cups) of water. Add in the turmeric and 1/2 tsp cayenne pepper, then simmer on low heat for about 10 minutes (the lentils should still have a slight bite to them.) Season lightly with salt.
Rinse and peel the potatoes, carrots and zucchini and then chop the vegetables into 0.5-1 cm (approximately 1/4-inch) cubes. Drain and chop the tomatoes. Peel the onions and garlic and finely chop, then mix with the ginger. Heat the clarified butter in a large frying pan and fry the onion and ginger mixture until light brown. Sprinkle with the coriander, cumin and remaining cayenne and stir in the curry paste. Mix in the vegetables and chopped tomatoes. Boil in 1/4 liters (approximately 2 cups), covered, over low heat for 10 minutes, then add the lentils and simmer 5 minutes more (add more water if needed).
Season the curry with salt and cayenne pepper. Ladle into serving bowls and serve with a side of pita bread.
