Plant-based Protein

Lentil Curry Spread

4.666665
Average: 4.7 (9 votes)
(9 votes)
Lentil Curry Spread

Lentil curry spread - Protein-rich topping for bread with a touch of the exotic. © Iris Lange-Fricke

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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
72
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lentils score points for their high protein and fiber content.  

If you want to enjoy this spread vegan, you can also use crumbled smoked tofu or soy yogurt instead of feta cheese. 

1 serving contains
(Percentage of daily recommendation)
Calorie72 cal.(3 %)
Protein5 g(5 %)
Fat2 g(2 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.03 mg(4 %)
Vitamin D0 μg(0 %)
Vitamin E0.3 mg(3 %)
Vitamin B₁0.07 mg(7 %)
Vitamin B₂0.08 mg(7 %)
Niacin1.3 mg(11 %)
Vitamin B₆0.1 mg(7 %)
Folate23.2 μg(8 %)
Pantothenic acid0.3 mg(5 %)
Biotin1.7 μg(4 %)
Vitamin B₁₂0.03 μg(1 %)
Vitamin C1.7 mg(2 %)
Potassium158 mg(4 %)
Calcium33 mg(3 %)
Magnesium23 mg(8 %)
Iron1.3 mg(9 %)
Iodine6.2 μg(3 %)
Zinc0.7 mg(9 %)
Saturated fatty acids1.4 g
Uric acid32 mg
Cholesterol5.2 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 ½ ozs red dried Lentils (about 4 Tablespoons)
½ red onion
1 tsp olive oil
1 oz Feta
2 stalks parsley
½ lemon (peel and juice)
salt
peppers
½ tsp Curry powder
How healthy are the main ingredients?
LentilFetaonionolive oilparsleylemon

Preparation steps

1.

Cook the lentils in double the amount of boiling water for 15 minutes over medium heat until soft. Then drain and allow to cool.

2.

Peel and chop the onion. Heat oil in a pan and sauté onion for 2 minutes over medium heat.

3.

Puree the lentils, onion and feta cheese with a hand blender. Wash parsley, shake dry, chop finely and mix into the spread. Season with the zest and juice of half a lemon, salt, pepper and curry mixture.