Making Stew with Lentils
Nutritional values
(Percentage of daily recommendation)
| Calorie | 504 cal. | (24 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 16.5 g | (55 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 103.7 μg | (173 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 156 μg | (52 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 19.1 μg | (42 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,520 mg | (38 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 10.3 mg | (69 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 17.2 g | |||
| Uric acid | 140 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 250 grams green Lentils
- 1 garlic clove
- 1 pc ginger (walnut-sized)
- ½ chili pepper
- 2 scallions
- 250 grams potatoes
- 300 grams carrots
- 2 small Zucchini
- 1 Tbsp vegetable oil
- 2 generous pinches Turmeric
- 1 tsp brown sugar
- 1 Lime (juiced)
- 600 milliliters Vegetable broth
- 350 milliliters Coconut milk
- salt
- freshly ground peppers
Preparation steps
The day before, soak the lentils in a bowl: Place twice the amount of cold water as the lentils and the lentils in a bowl and let soak overnight.
The next day, remove any floating lentils. Drain the lentils in a colander.
Peel the garlic and the ginger and finely dice both. Remove the seeds and membranes from the chile, rinse and cut into thin strips. Rinse and trim the scallions. Cut the white parts of the scallions into small cubes and cut the green parts into thin rings. Peel the potatoes and carrots, trim and rinse the zucchini. Cut the vegetables into 1 cm pieces (approximately 1/2 inch).
Heat the oil in a saucepan. Add the chile, ginger and scallions and cook briefly over low heat. Add the turmeric, the potatoes and carrots and cook briefly. Sprinkle with sugar and lightly caramelize. Deglaze with a little lime juice and pour in the broth. Add the lentils and bring to a boil. Simmer over a low heat for about 20 minutes. Add the garlic and zucchini. Pour in the coconut milk and simmer 10 to 15 more minutes until the stew is the desired consistency and the lentils are tender.
Stir in the scallions just before serving and season with salt, pepper and lime juice to taste.
