Red Lentils with Warm Spices

and Ginger
5
Average: 5 (3 votes)
(3 votes)
Red Lentils with Warm Spices
share Share
print
bookmark_border Copy URL
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
300
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie300 cal.(14 %)
Protein17 g(17 %)
Fat11 g(9 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage12.4 g(41 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E7.3 mg(61 %)
Vitamin K114.2 μg(190 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.4 mg(29 %)
Folate128 μg(43 %)
Pantothenic acid1.2 mg(20 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C17 mg(18 %)
Potassium705 mg(18 %)
Calcium70 mg(7 %)
Magnesium101 mg(34 %)
Iron6 mg(40 %)
Iodine2 μg(1 %)
Zinc2.6 mg(33 %)
Saturated fatty acids1.3 g
Uric acid99 mg
Cholesterol0 mg
Complete sugar3 g

Ingredients

for
4
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
How healthy are the main ingredients?
Lentilgingerparsleyoniongarlic cloveTurmeric

Preparation steps

1.

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.

2.

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.

3.

Serve one cup basmati rice with each portion.