Spicy Lentil Stew
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 cal. | (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 K | 94.5 μg | (158 %) | ||
| 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 | |||
| Complete sugar | 8 g |
Ingredients
- 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)
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.