EatSmarter exclusive recipe

Spicy Lentil Stewwith Tofu and Chile-Yogurt Sauce

Spicy Lentil Stew - Spicy Lentil Stew - Pleasantly pungent and aromatic with Indian seasonings
Spicy Lentil Stew - Pleasantly pungent and aromatic with Indian seasonings

(1)

Calories:358 kcal
Difficulty:easy
Preparation:20 min
Ready in:20 min
Low-sugar
Vegetarian
Vitamin-rich
Mineral-rich
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1 serving contains (Percentage of daily recommendation)
Calories358 kcal(18%)
Protein28 g(56%)
Fat12 g(15%)
Carbohydrates32 g(12%)
Added Sugar0 g(0%)
Roughage7 g(23%)

Recipe development: EAT SMARTER

Ingredients

For servings

2Garlic clove
1red Onion
1 pieceGinger root (about 30 grams)
1 tablespoonVegetable oil
4 ouncesRed lentils
1 tablespoonMadras curry powder
1 ½ cupsVegetable broth
5 ouncesYogurt (low-fat)
1small Lemons
1red Chile pepper
Salt
Pepper
5 ouncesTofu
Cilantro (for garnish)
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Kitchen Utensils

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

Directions

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