Spicy Lentil Stew
Spicy Lentil Stew - Pleasantly pungent and aromatic with Indian seasonings
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.
(Percentage of daily recommendation)
| Calorie | 358 kcal | (17 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| 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 | (36 %) | ||
| Folate | 193 μg | (64 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 936 mg | (23 %) | ||
| Calcium | 275 mg | (28 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 157 mg | |||
| Cholesterol | 1 mg |
Ingredients
- Ingredients
- 2 garlic
- 1 red onion
- 1 piece ginger
- 1 tablespoon vegetable oil
- 4 ounces Red lentils
- 1 tablespoon Madras curry powder
- 1 ½ cups Vegetable broth
- 5 ounces Yogurt (low-fat)
- 1 small lemon
- 1 red chile pepper
- salt
- peppers
- 5 ounces semi firm Tofu
- cilantro (for garnish)
Kitchen utensils
Preparation steps
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.
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.
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.
Cut the tofu into approximately 1/2-inch cubes. (If desired, fry tofu briefly in a pan.)
Add the tofu to the lentil stew. Divide stew among small bowls, garnish with cilantro and serve with chile-yogurt sauce.
