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EatSmarter exclusive recipe

Spicy Lentil Stew

Name: Spicy Lentil Stew
Total time: 20 min
Yield: 2
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

Average: 5 (1 vote)

(1 vote)

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358

calories

Calories

Spicy Lentil Stew - Pleasantly pungent and aromatic with Indian seasonings

My cookbook

very easy

Difficulty

20 min.

Preparation

Nutritions

1 serving contains

Fat	12 g
Saturated Fat Acids	1.5 g
Protein	28 g
Roughage	6.5 g
Sugar added	0 g
Calorie	358

more nutritions

Our nutritional traffic light explained

Carbohydrates/g	32
Bread exchange unit	2.5
Cholesterol/mg	1
Uric acid/mg	157
Vitamin A/mg	0.1
Vitamin D/μg	0
Vitamin E/mg	2.3
Vitamin B₁/mg	0.3
Vitamin B₂/mg	0.3
Niacin/mg	7
Vitamin B₆/mg	0.5
Folate/μg	193
Pantothenic acid/mg	1.3
Biotin/μg	13.4
Vitamin B₁₂/μg	0.4
Vitamin C/mg	9
Potassium/mg	936
Calcium/mg	275
Magnesium/mg	122
Iron/mg	6
Iodine/μg	8
Zinc/mg	2.6

Recipe development: EAT SMARTER

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