Red Lentils with Warm Spices
Healthy, because
Even smarter
Nutritional values
This comforting vegan dish is packed with protein thanks to the lentils.
Pair this vegan stew with brown rice instead of white rice for a powerful dose of fiber, which supports healthy digestion.
(Percentage of daily recommendation)
| Calorie | 300 cal. | (14 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.4 g | (41 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 114.2 μg | (190 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 705 mg | (18 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 large onion
- 3 Tbsps ginger
- 2 garlic cloves
- 4 Tbsps vegetable oil
- 1 tsp Turmeric
- 1 tsp ground Cumin
- 10 ozs Red Lentils
- 24 ozs Vegetable broth
- 1 bunch parsley
- salt
- peppers
- 2 Tbsps lemon juice
Preparation steps
Peel the onion and ginger and finely dice both. Remove the garlic and grind with salt. Heat the oil in a large saucepan. Sauté the onion and ginger, add the garlic and cook for about 3 minutes. Sprinkle with turmeric and cumin and sauté briefly. Add the lentils, saute briefly and pour in the vegetable broth. Bring everything to a boil and simmer over medium heat 10-12 minutes until the lentils have absorbed all the liquid.
Meanwhile, rinse the parsley, shake dry and coarsely chop. Mix some of the parsley with the lemon juice and add to the lentils, and season with salt and pepper. Spoon the red lentil dal into bowls and serve garnished with parsley.
Serve one cup basmati rice with each portion.
