Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Spicy Lentil Stew
- Ingredients
- 2 garlic cloves
- 1 red onion
- 1 pc ginger
- 1 Tbsp vegetable oil
- 4 ozs Red lentils
- 1 Tbsp Madras curry powder
- 1 ½ cups Vegetable broth
- 5 ozs Yogurt (low-fat)
- 1 small lemon
- 1 red chili pepper
- salt
- peppers
- 5 ozs semi firm Tofu
- cilantro (for garnish)
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.
(Percentage of daily recommendation)
| Calorie | 358 cal. | (17 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
Healthy, because
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.
Even smarter
Tofu comes in many different varieties: for a change, try hearty smoked tofu or the particularly aromatic herbal tofu.