Spiced Orange Pulses

0
Average: 0 (0 votes)
(0 votes)
Spiced Orange Pulses
share Share
print
bookmark_border Copy URL
Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 25 min.
Preparation
Calories:
788
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie788 kcal(38 %)
Protein40.43 g(41 %)
Fat31.52 g(27 %)
Carbohydrates91.63 g(61 %)
Sugar added0 g(0 %)
Roughage23.2 g(77 %)
Vitamin A91.92 mg(11,490 %)
Vitamin D0 μg(0 %)
Vitamin E0.35 mg(3 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.02 mg(2 %)
Niacin0.6 mg(5 %)
Vitamin B₆0.11 mg(8 %)
Folate16.53 μg(6 %)
Pantothenic acid0.12 mg(2 %)
Biotin3.77 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C11.91 mg(13 %)
Potassium1,503.51 mg(38 %)
Calcium100.01 mg(10 %)
Magnesium15.26 mg(5 %)
Iron8.87 mg(59 %)
Iodine0.75 μg(0 %)
Zinc0.23 mg(3 %)
Saturated fatty acids3.76 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
3 cups Red lentils
2 large tomatoes (cored and diced)
1 onion (chopped)
2 cloves garlic (finely chopped)
2 ½ teaspoons ground Cumin
2 teaspoons smoked paprika
1 ½ teaspoons fresh ginger (chopped)
½ teaspoon freshly ground Black pepper
½ teaspoon salt
½ cup extra-virgin olive oil
6 cups water
chopped cilantro (or fresh leaf herb of your choice for garnish)
How healthy are the main ingredients?
olive oilgarlicgingertomatoonionCumin

Preparation steps

1.
Combine the lentils, tomatoes, onion, garlic, spices, pepper, salt, and olive oil in a large saucepan.
2.
Add 1.5 l of water, bring to the boil, and then turn down to a simmer. Cover and cook for one hour and 15 minutes stirring regularly until the lentils are soft and tender and stock is reduced.
3.
Serve in individual bowls and garnish with chopped coriander or herb of your choice.
Tags