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Spicy Lentil Stew

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)

with Tofu and Chile-Yogurt Sauce

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Spicy Lentil Stew - Pleasantly pungent and aromatic with Indian seasonings

Difficulty:

very easy

Difficulty

Preparation:

20 min.

Preparation

Calories:

358

calories

Calories

Nutritions

1 serving contains
(Percentage of daily recommendation)

Calorie	358 kcal	(17 %)	more
Protein	28 g	(29 %)	more
Fat	12 g	(10 %)	more
Carbohydrates	32 g	(21 %)	more
Sugar added	0 g	(0 %)	more
Roughage	6.5 g	(22 %)	more

Our nutritional traffic light explained

more nutritions

Vitamin A	0.1 mg	(13 %)
Vitamin D	0 μg	(0 %)	more
Vitamin E	2.3 mg	(19 %)
Vitamin B₁	0.3 mg	(30 %)
Vitamin B₂	0.3 mg	(27 %)
Niacin	7 mg	(58 %)
Vitamin B₆	0.5 mg	(42 %)
Folate	193 μg	(64 %)	more
Pantothenic acid	1.3 mg	(22 %)
Biotin	13.4 μg	(30 %)	more
Vitamin B₁₂	0.4 μg	(13 %)	more
Vitamin C	9 mg	(9 %)
Potassium	936 mg	(23 %)	more
Calcium	275 mg	(28 %)	more
Magnesium	122 mg	(41 %)	more
Iron	6 mg	(40 %)	more
Iodine	8 μg	(4 %)	more
Zinc	2.6 mg	(37 %)	more
Saturated fatty acids	1.5 g
Uric acid	157 mg
Cholesterol	1 mg		more

Recipe development: EAT SMARTER

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Ingredients

Preparation

Ingredients

for 2 servings

Garlic cloves

red Onion

1 piece

Ginger root (about 30 grams)

1 tablespoon

4 ounces

1 tablespoon

1 ½ cups

5 ounces

small Lemon

red Chile pepper

Salt

Pepper

5 ounces

Tofu

Cilantro (for garnish)

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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

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

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

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