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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

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Difficulty:

very easy

Difficulty

Preparation:

20 min.

Preparation

Calories:

358

calories

Calories

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Nutritional values

1 serving contains
(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 %)

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more nutritional values

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

Development of this recipe:

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Ingredients

for

servings

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 ½ cups
Vegetable broth; 5 ounces
Yogurt (low-fat); 1
small Lemon; 1
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

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.