Eggplant Stew with Lentils and Pumpkin
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(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
424
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 424 cal. | (20 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 19.3 g | (64 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 100.9 μg | (168 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 208 μg | (69 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 14.8 μg | (33 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,304 mg | (33 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 7.9 mg | (53 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 13.3 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams Red Lentils (masoor dal)
- 300 grams Hokkaido pumpkin
- 1 Eggplant
- 1 onion
- 1 chili pepper
- 1 tsp Tamarind paste
- 1 tsp granulated Palm sugar
- 1 pinch Cumin
- 1 pinch Turmeric
- 1 pinch Amchoor (Mango powder)
- 4 tsps Ghee
- 1 tsp Mustard seed
- 8 Curry leaves
- ½ fresh Coconut (thinly sliced)
- 3 Tomatoes (diced)
- salt
Preparation steps
1.
Rinse the lentils and place in 750 ml (approximately 3 cups) of water. Rinse the pumpkin and cut the flesh small. Rinse the eggplant, cut in half, remove the seeds and dice. Peel the onion and finely chop with the chile. Mix the vegetables with the tamarind paste and palm sugar, add to the lentils and cook uncovered over medium heat.
2.
Add the cumin, turmeric, amchur and continue to cook until the lentils are tender. Heat the ghee. Toast the mustard seeds and curry leaves in the ghee briefly, then add with the coconut slices to the lentils. Season to taste and boil again briefly. Garnish with diced tomatoes.
