Spicy Lentil Stewwith Tofu and Chile-Yogurt Sauce

Name: Spicy Lentil Stew
Total time: 20 min
Yield: 2
Cuisine: Indian
Ingredients: 2 Garlic cloves; 1 red Onion; 1 piece Ginger root (about 30 grams); 1 tablespoon Vegetable oil; 4 ounces Red lentils; 1 tablespoon Madras curry powder; 1.5 cups Vegetable broth; 5 ounces Yogurt (low-fat); 1 small Lemon; 1 red Chile pepper; Salt; Pepper; 5 ounces Tofu; Cilantro (for garnish)

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

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Calories:	358 kcal
Difficulty:	easy
Preparation:	20 min
Ready in:	20 min

Low-sugar

Vegetarian

Vitamin-rich

Mineral-rich

Nutrition

1 serving contains (Percentage of daily recommendation)

Calories	358 kcal	(18%)
Protein	28 g	(56%)
Fat	12 g	(15%)
Carbohydrates	32 g	(12%)
Added Sugar	0 g	(0%)
Roughage	7 g	(23%)
Vitamin A	0.1 µg	(0%)
Vitamin D	0 µg	(0%)
Vitamin E	2.3 mg	(19%)
Vitamin B1	0.3 mg	(27%)
Vitamin B2	0.3 mg	(21%)
Niacin	7 mg	(44%)
Vitamin B6	0.5 mg	(36%)
Folate	193 µg	(97%)
Pantothenic Acid	1.3 mg	(22%)
Biotin	13.4 µg	(27%)
Vitamin B12	0.4 µg	(16%)
Vitamin C	9 mg	(11%)
Potassium	936 mg	(47%)
Calcium	275 mg	(34%)
Magnesium	122 mg	(33%)
Iron	6 mg	(43%)
Iodine	8 µg	(5%)
Zinc	2.6 mg	(26%)
Saturates	2 g
Uric Acid	157 g
Cholesterol	1 mg

Recipe Development: EAT SMARTER

Ingredients

For servings

1	Garlic clove
½	red Onion
½ pieces	Ginger root (about 30 grams)
½ tablespoons	Vegetable oil
2 ounces	Red lentils
½ tablespoons	Madras curry powder
¾ cups	Vegetable broth
2 ½ ounces	Yogurt (low-fat)
½	small Lemons
½	red Chile pepper
	Salt
	Pepper
2 ½ ounces	Tofu
	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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