Lentil and Pumpkin Stew with Eggplant
(1 vote)
(1 vote)
Health Score:
87 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
378
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 378 cal. | (18 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 17.4 g | (58 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 88.5 μg | (148 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 196 μg | (65 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,261 mg | (32 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 12.5 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams red Lentils
- 500 grams diced Tomatoes (from a can)
- 2 centimeters fresh ginger
- 250 grams Pumpkin
- 200 grams Eggplant
- 1 onion
- 1 Red chili pepper
- 1 tsp cane sugar
- 1 generous pinch Cumin
- 1 generous pinch Turmeric
- 1 generous pinch Mango powder
- 1 Tbsp Ghee
- ½ tsp Mustard seed
- 4 Curry leaves
- ½ fresh Coconut (pulp removed and thinly sliced)
- salt
- freshly ground peppers
Preparation steps
1.
Rinse the lentils and bring to a boil with 500 ml (approximately 2 cups) of water and the diced tomatoes in a pot. Peel the ginger and finely grate. Peel the pumpkin, eggplant and onion, rinse the chile, trim and cut everything into cubes. Mix with the sugar, the ginger and the lentils and bring everything to a boil.
2.
Add the cumin, turmeric and mango powder and continue cooking until the lentils are tender. Heat the ghee. Toast the mustard seeds and curry leaves in the ghee, then add with the coconut slices to the lentils. Season to taste and boil again briefly. Serve immediately.
