Lentil Chard Turmeric Curry
Healthy, because
Even smarter
Nutritional values
This vegan dish is a great source of vitamins, minerals, and fiber from the vegetables, as well as protein from the lentils and healthy fats from the coconut milk.
If you are not vegan or vegetarian, you can add some grilled chicken to this dish for a bit more protein.
(Percentage of daily recommendation)
| Calorie | 598 cal. | (28 %) | ||
| Protein | 24.31 g | (25 %) | ||
| Fat | 32.74 g | (28 %) | ||
| Carbohydrates | 61.57 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.77 g | (56 %) |
| Vitamin A | 868.57 mg | (108,571 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.35 mg | (36 %) | ||
| Vitamin B₁ | 0.14 mg | (14 %) | ||
| Vitamin B₂ | 0.16 mg | (15 %) | ||
| Niacin | 3.03 mg | (25 %) | ||
| Vitamin B₆ | 0.31 mg | (22 %) | ||
| Folate | 57.35 μg | (19 %) | ||
| Pantothenic acid | 0.55 mg | (9 %) | ||
| Biotin | 12.81 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 57.28 mg | (60 %) | ||
| Potassium | 1,113.49 mg | (28 %) | ||
| Calcium | 138.03 mg | (14 %) | ||
| Magnesium | 158.66 mg | (53 %) | ||
| Iron | 10.02 mg | (67 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 1.46 mg | (18 %) | ||
| Saturated fatty acids | 22.56 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 9 ozs Beluga lentil
- 18 ozs Swiss chard
- 14 ozs Cherry tomatoes
- 1 sprig Lemongrass (white portion only)
- 1 onion
- 1 inch fresh ginger
- 1 garlic clove
- 2 Tbsps vegetable oil
- 1 tsp ground Turmeric
- 1 pinch ground Cumin
- 1 pinch Chili powder
- 13 ozs Coconut milk
- salt
Preparation steps
Rinse the lentils in a sieve and pour into a pot of boiling water. Cover and simmer gently over low heat about 25 minutes.
Rinse the chard, trim, cut the leaves into strips and the stems into matchsticks. Set some leaf strips aside for garnish. Rinse, clean and halve the tomatoes. Cut the lemon into thin rings. Peel onion, ginger and garlic and finely chop together. Sauté together with the lemongrass in hot oil until soft in a deep pan. Add turmeric, cumin and chili powder, sauté briefly and pour in the coconut milk. Add chard stalks, season with salt and simmer for about 5 minutes. Add the chard leaves with the tomatoes and cook for about 5 minutes more. Adjust seasonings.
Drain lentils and divide among bowls. Add the curry and serve sprinkled with the remaining chard.
