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Lentils with Potatoes and Tomato Salsa

4.866665
Average: 4.9 (15 votes)
(15 votes)
Lentils with Potatoes and Tomato Salsa
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
436
calories
Calories

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.  

1 serving contains
(Percentage of daily recommendation)
Calorie436 cal.(21 %)
Protein24 g(24 %)
Fat9 g(8 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage17.5 g(58 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3 mg(25 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin9 mg(75 %)
Vitamin B₆0.8 mg(57 %)
Folate186 μg(62 %)
Pantothenic acid2.2 mg(37 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C46 mg(48 %)
Potassium1,475 mg(37 %)
Calcium79 mg(8 %)
Magnesium155 mg(52 %)
Iron8.7 mg(58 %)
Iodine7 μg(4 %)
Zinc3.8 mg(48 %)
Saturated fatty acids0.9 g
Uric acid143 mg
Cholesterol0 mg

Ingredients

for
4
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
How healthy are the main ingredients?
potatoLentilmintsaltshallotgarlic clove

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.