Lentil, Mango and Coconut Curry
Lentil, Mango and Coconut Curry - Exotic delicacies that are not just for vegans.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.3 g | (48 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 82.9 μg | (138 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 142 μg | (47 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 938 mg | (23 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 93 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 2 shallots
- 2 garlic cloves
- 2 carrots
- 1 pc ginger (5 grams)
- ½ bunch parsley
- 1 Tbsp sunflower oil
- 200 grams red Lentils
- 1 tsp Curry powder
- ½ tsp Turmeric
- ½ tsp ground Cumin
- 500 milliliters Vegetable broth
- 100 milliliters unsweetened Coconut milk
- salt
- peppers
- 1 Mango
- 100 grams Coconut
Preparation steps
Peel the shallots and garlic. Chop shallots coarsely and finely chop the garlic. Peel carrots and dice finely. Peel ginger and grate. Rinse the parsley, shake dry and chop.
Heat oil in a pot. Add the shallots, garlic, carrots and ginger and sauté over medium heat until softened, 1-2 minutes.
Add the lentils, curry powder, turmeric and cumin, stirring to coat. Add the broth and coconut milk, season with salt and pepper and simmer over low heat, stirring occasionally until the lentils are almost softened, about 10 minutes.
Meanwhile, peel the mango, slice the flesh from the pit and dice. Shred the coconut meat and add about half of it along with the mango and parsley to the lentils. Simmer 5 minutes. Season with salt and pepper and garnish with the remaining coconut meat.
