Lentil Stew
Healthy, because
Even smarter
Nutritional values
The lentils provide the stew with their richness of proteins with full plant power. Bitter substances and essential oils from the celery take over several functions: They soothe an upset stomach and can relieve mild stomach pain. Bitter substances stimulate the production of various digestive juices and get the intestines going. Pathogens don't stand a chance because the essential oil apiin slows them down with its antibacterial effect.
The stew is accompanied by freshly baked naan bread with black sesame seeds. Try our recipe for filled Indian naan bread with lentil stew.
(Percentage of daily recommendation)
| Calorie | 273 cal. | (13 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17 g | (57 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 140.7 μg | (235 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,436 mg | (36 %) | ||
| Calcium | 243 mg | (24 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 224 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 8 ozs red Lentils
- 1 Celery
- 2 carrots
- 4 scallions
- 1 garlic clove
- 1 tsp freshly grated ginger
- 2 Tbsps sesame oil
- 2 Tbsps red Curry powder
- 26 ozs Vegetable broth
- 2 Tomatoes
- Lime juice
- salt
- cayenne pepper
- coarsely chopped parsley (for garnish)
Preparation steps
Rinse the lentils in hot water and drain in a colander. Rinse, pat dry and slice the celery. Peel and finely dice the carrot. Rinse, shake dry and slice the scallions. Peel and finely chop the garlic. Sauté the scallions, celery, carrots and ginger in hot oil for 1-2 minutes until translucent.
Sprinkle the curry powder over the sauteed vegetables and pour in the vegetable stock. Add the drained lentils. Chop the tomatoes and stir into lentils. Simmer 15-20 minutes, stirring occassionally. Add a little broth during cooking, if needed. Season with lime juice, salt and cayenne pepper to taste and garnish with parsley. Serve hot.
