Potato and Lentil Curry
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
237
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 237 cal. | (11 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 71.7 μg | (120 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 129 μg | (43 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,127 mg | (28 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 108 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 1 onion (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- walnut-sized ginger (peeled and grated)
- 1 tsp Turmeric
- ½ tsp cayenne pepper
- ½ tsp ground cilantro
- ½ tsp Cumin
- 2 tsps Ghee (or clarified butter)
- 2 ⅔ cups waxy potatoes (roughly chopped)
- 1 ⅓ cups Pumpkin (roughly chopped)
- 1 ½ cups Lentils (rinsed and drained)
- 1 ¼ cups canned Tomatoes (chopped)
- Garnish
- 2 Tbsps fresh cilantro
Preparation steps
1.
Sweat the onion and garlic with the ginger, turmeric, cayenne pepper, coriander and cumin in hot ghee for 4-5 minutes, stirring occasionally.
2.
Add the potatoes, pumpkin, lentils, tomatoes and just enough water to cover all ingredients. Cover and simmer gently for 30-40 minutes, stirring occasionally.
3.
Season with salt and serve garnished with cilantro leaves.
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