Lentils with Potatoes and Tomato Salsa
Healthy, because
Even smarter
Nutritional values
This vegan salsa is packed with protein and iron, nutrients which can often be lacking in a vegetarian diet. The tomatoes are also a great source of lycopene, which protects the body's cells from free radicals.
Try substituting the red lentils for mountain or beluga lentils, which contain even more fiber.
(Percentage of daily recommendation)
| Calorie | 436 cal. | (21 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.5 g | (58 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 186 μg | (62 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,475 mg | (37 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 8.7 mg | (58 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 143 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 28 ozs young potatoes
- salt
- 1 bay leaf
- 12 ozs red Lentils
- 1 shallot
- 1 garlic clove
- 1 inch ginger
- 3 Tbsps vegetable oil
- 1 tsp Garam Masala
- 2 Tomatoes
- 1 sprig mint
- 1 Tbsp lemon juice
- Chili powder
- 1 tsp Coriander
- 1 tsp Caraway
- 1 tsp Turmeric
Preparation steps
Peel potatoes, rinse and dice. Place potatoes into salted water, add bay leaf and cook for about 10 minutes. Potatoes should not be done completely.
Rinse lentils in a colander and drain. Peel shallot, garlic and ginger. Chop finely. Heat 1 tablespoon of oil in a saucepan, saute shallot, garlic and ginger until translucent. Add lentils and garam masala, sauté briefly, add water so that lentils are just covered. Cover and simmer on low heat for about 15 minutes. All liquid should be fully absorbed by the end of cooking.
Blanch tomatoes, peel, quarter, core and dice finely. Rinse mint, shake dry, pluck off leaves and cut into strips. Combine tomatoes, mint leaves and lemon juice. Season with salt and chile pepper.
Drain potatoes and let all water evaporate. Remove bay leaf. Crush coriander and cumin in a mortar, mix with turmeric. Heat remaining oil in a pan and saute potatoes until golden brown for about 5 minutes. Add spice mixture to pan, cook briefly together and season with salt and chile pepper. Arrange lentils and potatoes on plates. Top woth tomato salsa and serve.
