Spiced Lentils with Paneer
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
460
calories
Calories
Healthy, because
Even smarter
Nutritional values
The lentils in this recipe are packed with fiber and protein, while paneer cheese adds valuable calcium.
This dish pairs beatifully with naan, an Indian flatbread that is available prepackaged in many grocery stores.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 460 kcal | (22 %) | ||
| Protein | 23.19 g | (24 %) | ||
| Fat | 32.71 g | (28 %) | ||
| Carbohydrates | 20.95 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.98 g | (23 %) |
more nutritional values
| Vitamin A | 198.44 mg | (24,805 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.25 mg | (2 %) | ||
| Vitamin B₁ | 0.15 mg | (15 %) | ||
| Vitamin B₂ | 0.07 mg | (6 %) | ||
| Niacin | 2.11 mg | (18 %) | ||
| Vitamin B₆ | 0.23 mg | (16 %) | ||
| Folate | 143.44 μg | (48 %) | ||
| Pantothenic acid | 0.52 mg | (9 %) | ||
| Biotin | 0.33 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27.51 mg | (29 %) | ||
| Potassium | 395.46 mg | (10 %) | ||
| Calcium | 388.4 mg | (39 %) | ||
| Magnesium | 32.14 mg | (11 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 0.48 μg | (0 %) | ||
| Zinc | 1.04 mg | (13 %) | ||
| Saturated fatty acids | 13.73 g | |||
| Cholesterol | 70.87 mg |
Author of this recipe:
EAT-SMARTER
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4
Preparation steps
1.
Wash the lentils thoroughly under running water and then place in a pot with 1 litre water and bring to the boil. Add the salt, turmeric and a pinch of cayenne pepper. Cover and simmer on a low heat for around 30 min. The lentils should still be al dente.
2.
Heat 2 tbsp oil in a large pan and fry the garlic. Add the coriander, cumin and some more cayenne pepper. Add the pepper, 1 cup water and bring to the boil. Reduce the heat, cover and simmer on a low heat for around 10 min.
3.
Drain the lentils and add to the pan along with the spring onions and cook for a further 5 min. Season with salt and cayenne pepper
4.
Fry the cheese in the remaining oil. Fold into the lentils and arrange in bowls.
