Print
bookmark_border
Copy URL
Pinterest
star
Rate
Pinterest

Spicy Lentil Stew

with Tofu and Chile-Yogurt Sauce

5
Average: 5 (1 vote)
(1 vote)
Spicy Lentil Stew

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)
Calorie358 kcal(17 %)
Protein28 g(29 %)
Fat12 g(10 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.3 mg(19 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin7 mg(58 %)
Vitamin B₆0.5 mg(42 %)
Folate193 μg(64 %)
Pantothenic acid1.3 mg(22 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C9 mg(9 %)
Potassium936 mg(23 %)
Calcium275 mg(28 %)
Magnesium122 mg(41 %)
Iron6 mg(40 %)
Iodine8 μg(4 %)
Zinc2.6 mg(37 %)
Saturated fatty acids1.5 g
Uric acid157 mg
Cholesterol1 mg
Recipe development: EAT SMARTER
0
Print
Ingredients
Preparation

Ingredients

for 2 servings
2
1
red Onion
1 piece
Ginger root (about 30 grams)
1 tablespoon
4 ounces
1 tablespoon
1 ½ cups
5 ounces
1
small Lemon
1
5 ounces
Cilantro (for garnish)
print shopping list

Product recommendation

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
Spicy Lentil Stew preparation step 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.

Step 2/5
Spicy Lentil Stew preparation step 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.

Step 3/5
Spicy Lentil Stew preparation step 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.

Step 4/5
Spicy Lentil Stew preparation step 4

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

Step 5/5
Spicy Lentil Stew preparation step 5

Add the tofu to the lentil stew. Divide stew among small bowls, garnish with cilantro and serve with chile-yogurt sauce.

Post the first comment