Lentils and Rice Indian-Style
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
329
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 329 cal. | (16 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin K | 3.9 μg | (7 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 454 mg | (11 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 68 mg | |||
| Cholesterol | 23 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams festkochende potatoes
- 2 centimeters fresh ginger
- 2 garlic cloves
- 4 onions
- 2 Tbsps Ghee
- 1 Tbsp Turmeric
- 2 tsps Garam Masala
- 1 tsp Chili powder
- ½ tsp Mustard seed
- 100 grams Mung bean (yellow lentils)
- 200 grams Basmati rice
- 600 milliliters Vegetable broth
- salt
- freshly ground peppers
- 6 Tbsps Natural yogurt
- 2 Tbsps freshly chopped Fresh herbs (z. B. parsley, coriander, mint)
Preparation steps
1.
Peel, rinse and cut the potatoes into bite-sized cubes.
2.
Peel and finely chop the ginger and garlic. Peel the onions, halve and cut into strips.
3.
In a saucepan, heat the ghee and saute the garlic with the onions and ginger. Add the spices, sauté briefly and add the lentils. Add the broth, bring to a simmer over medium heat and cook for about 10 minutes. Then add the rice and potatoes and cook for a further 15-20 minutes. Add salt and pepper to taste, arrange on plates and drizzle with yogurt. Dust with chili powder and freshly chopped herbs and serve.
