EatSmarter exclusive recipe

Spicy Lentil Stew

with Tofu and Chile-Yogurt Sauce
4.6
Average: 4.6 (20 votes)
(20 votes)
Spicy Lentil Stew

Spicy Lentil Stew - Pleasantly pungent and aromatic with Indian seasonings

share Share
print
bookmark_border Copy URL
Health Score:
9,1 / 10
Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
358
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lentils and tofu provide a particularly large amount of high-quality vegetable protein. Lentils also protect the heart and blood vessels, and lower blood pressure and cholesterol.

Tofu comes in many different varieties: for a change, try hearty smoked tofu or the particularly aromatic herbal tofu.

1 serving contains
(Percentage of daily recommendation)
Calorie358 kcal(17 %)
Protein28 g(29 %)
Fat12 g(10 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.3 mg(19 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin7 mg(58 %)
Vitamin B₆0.5 mg(36 %)
Folate193 μg(64 %)
Pantothenic acid1.3 mg(22 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C9 mg(9 %)
Potassium936 mg(23 %)
Calcium275 mg(28 %)
Magnesium122 mg(41 %)
Iron6 mg(40 %)
Iodine8 μg(4 %)
Zinc2.6 mg(33 %)
Saturated fatty acids1.5 g
Uric acid157 mg
Cholesterol1 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
1
red Onion
1 piece
1 tablespoon
4 ounces
1 tablespoon
1 ½ cups
5 ounces
1
small Lemon
1
5 ounces
semi firm Tofu
Cilantro (for garnish)
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

1.
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.

2.
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.

3.
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.

4.
Spicy Lentil Stew preparation step 4

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

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.