Potato and Lentil Curry

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Potato and Lentil Curry
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
237
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie237 cal.(11 %)
Protein13 g(13 %)
Fat3 g(3 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage10.4 g(35 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.9 mg(16 %)
Vitamin K71.7 μg(120 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.5 mg(36 %)
Folate129 μg(43 %)
Pantothenic acid1.5 mg(25 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C46 mg(48 %)
Potassium1,127 mg(28 %)
Calcium65 mg(7 %)
Magnesium88 mg(29 %)
Iron4.9 mg(33 %)
Iodine6 μg(3 %)
Zinc2 mg(25 %)
Saturated fatty acids1.7 g
Uric acid108 mg
Cholesterol7 mg
Complete sugar7 g

Ingredients

for
4
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)
1.333 cups Pumpkin (roughly chopped)
1 ½ cups Lentils (rinsed and drained)
1 ¼ cups canned Tomatoes (chopped)
Garnish
2 Tbsps fresh cilantro
How healthy are the main ingredients?
potatoPumpkinTomatoLentilgarlic cloveGhee

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.