Red Lentil and Zucchini Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 392 cal. | (19 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.4 g | (48 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 100.2 μg | (167 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,171 mg | (29 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 118 mg | |||
| Cholesterol | 40 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 250 grams red Lentils
- salt
- 1 tsp Turmeric
- 1 tsp cayenne pepper
- 200 grams potatoes (cooked the day before)
- 200 grams carrots
- 200 grams Zucchini
- 2 Tomatoes (sun-dried, in oil)
- 2 medium-sized onions
- 4 garlic cloves
- 1 tsp freshly grated ginger
- 4 Tbsps clarified butter
- 1 tsp ground cilantro
- ½ tsp Cumin
- 1 tsp yellow Curry paste (available at Asian markets)
Preparation steps
In a colander, rinse lentils thoroughly under cold running water. In a saucepan, combine lentils, 1 liter (approximately 4 1/4 cups) water, turmeric and 1/2 teaspoon cayenne pepper. Bring to a boil, then reduce heat to low and simmer, partially covered, until lentils are al dente, about 10 minutes. Season lightly with salt.
Rinse and peel potatoes and carrots. Rinse zucchini. Cut potatoes, carrots, and zucchini into 1 cm (approximately 1/2 inch) cubes. Drain tomatoes and chop. Peel and finely chop onions and garlic and mix with ginger. Heat clarified butter in a large frying pan. Add onion, garlic and ginger mixture and cook until lightly browned. Stir in coriander, cumin, remaining cayenne and curry paste. Mix in cubed vegetables and tomatoes, along with 1/4 liter (approximately 1 cup) water. Bring to a boil, then cover and simmer over low heat about 10 minutes. Add lentils and cook until vegetables are tender, about 5 minutes more (add additional water if necessary).
Season curry with salt and cayenne pepper. Divide among small bowls, season to taste with pepper, and serve with pita bread.
