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Lentil, Mango and Coconut Curry

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Lentil, Mango and Coconut Curry
390
calories
Calories

Lentil, Mango and Coconut Curry - Exotic delicacies that are not just for vegans.

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Print
easy
Difficulty
30 min.
Preparation
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie390 kcal(19 %)
Protein15 g(15 %)
Fat19 g(16 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage14.3 g(48 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.5 mg(42 %)
Folate142 μg(47 %)
Pantothenic acid1.2 mg(20 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C49 mg(52 %)
Potassium938 mg(23 %)
Calcium77 mg(8 %)
Magnesium102 mg(34 %)
Iron5.4 mg(36 %)
Iodine5 μg(3 %)
Zinc2.3 mg(33 %)
Saturated fatty acids8.4 g
Uric acid93 mg
Cholesterol0 mg
Recipe author: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
2
2
2
1 piece
Ginger root (5 grams)
½ bunch
1 tablespoon
200 grams
1 teaspoon
½ teaspoon
½ teaspoon
500 milliliters
100 milliliters
unsweetened Coconut milk
1
100 grams
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Preparation

Preparation steps

Step 1/4

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.

Step 2/4

Heat oil in a pot. Add the shallots, garlic, carrots and ginger and sauté over medium heat until softened, 1-2 minutes.

Step 3/4

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.

Step 4/4

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.

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