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EatSmarter exclusive recipe

Spicy Lentil Stew

with Tofu and Chile-Yogurt Sauce

5
Average: 5 (1 vote)
(1 vote)
Spicy Lentil Stew
358
calories
Calories

Spicy Lentil Stew - Pleasantly pungent and aromatic with Indian seasonings

0
Print
very easy
Difficulty
20 min.
Preparation
Nutritions
1 serving contains
Fat12 g
Saturated Fat Acids1.5 g
Protein28 g
Roughage6.5 g
Sugar added0 g
Calorie358
Carbohydrates/g32
Bread exchange unit2.5
Cholesterol/mg1
Uric acid/mg157
Vitamin A/mg0.1
Vitamin D/μg0
Vitamin E/mg2.3
Vitamin B₁/mg0.3
Vitamin B₂/mg0.3
Niacin/mg7
Vitamin B₆/mg0.5
Folate/μg193
Pantothenic acid/mg1.3
Biotin/μg13.4
Vitamin B₁₂/μg0.4
Vitamin C/mg9
Potassium/mg936
Calcium/mg275
Magnesium/mg122
Iron/mg6
Iodine/μg8
Zinc/mg2.6
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 2 servings
2
1
red Onion
1 piece
Ginger root (about 30 grams)
1 tablespoon
4 ounces
1 tablespoon
1 ½ cups
5 ounces
1
small Lemon
1
5 ounces
Cilantro (for garnish)
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Product recommendation

Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Lid

Preparation steps

Step 1/5
Spicy Lentil Stew preparation step 1

Peel onion, garlic and ginger with a vegetable peeler and chop coarsely. Heat oil in a pot and saute onion, garlic and ginger until translucent.

Step 2/5
Spicy Lentil Stew preparation step 2

Add lentils and curry powder and saute for a few minutes. Add the vegetable broth and bring to a boil. Cover and cook for 10 minutes on medium heat.

Step 3/5
Spicy Lentil Stew preparation step 3

In the meantime, place yogurt in a bowl and squeeze lemon juice into bowl. Rinse the chile pepper, halve lengthwise, remove seeds and ribs and chop pepper finely. Add chile to yogurt mixture and season with salt and pepper.

Step 4/5
Spicy Lentil Stew preparation step 4

Cut the tofu into 1 cm (approximately 1/2-inch) cubes. (If desired, fry tofu briefly in a pan.)

Step 5/5
Spicy Lentil Stew preparation step 5

Add the tofu to the lentil stew. Divide stew among small bowls, garnish with cilantro and serve with chile-yogurt sauce.

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