Plant-based Protein
Lentil Curry Spread
(9 votes)
(9 votes)
Lentil curry spread - Protein-rich topping for bread with a touch of the exotic. © Iris Lange-Fricke
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)
(Percentage of daily recommendation)
| Calorie | 72 cal. | (3 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.03 mg | (4 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.3 mg | (3 %) | ||
| Vitamin B₁ | 0.07 mg | (7 %) | ||
| Vitamin B₂ | 0.08 mg | (7 %) | ||
| Niacin | 1.3 mg | (11 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 23.2 μg | (8 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 1.7 μg | (4 %) | ||
| Vitamin B₁₂ | 0.03 μg | (1 %) | ||
| Vitamin C | 1.7 mg | (2 %) | ||
| Potassium | 158 mg | (4 %) | ||
| Calcium | 33 mg | (3 %) | ||
| Magnesium | 23 mg | (8 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 6.2 μg | (3 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 32 mg | |||
| Cholesterol | 5.2 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
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.
