Spicy Red Lentil and Tomato Stew

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Spicy Red Lentil and Tomato Stew
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
332
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie332 cal.(16 %)
Protein15 g(15 %)
Fat12 g(10 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage11.7 g(39 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E8.6 mg(72 %)
Vitamin K71.2 μg(119 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.5 mg(36 %)
Folate145 μg(48 %)
Pantothenic acid1.4 mg(23 %)
Biotin13.3 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C47 mg(49 %)
Potassium962 mg(24 %)
Calcium60 mg(6 %)
Magnesium97 mg(32 %)
Iron4.8 mg(32 %)
Iodine4 μg(2 %)
Zinc2.2 mg(28 %)
Saturated fatty acids1.3 g
Uric acid99 mg
Cholesterol0 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
4 Tbsps vegetable oil
2 onions (finely chopped)
2 cloves garlic cloves (chopped)
1 red chili pepper (deseeded and chopped)
1 tsp Chili powder
2 tsps smoked paprika
1 green pepper (deseeded and chopped)
6 ozs Red lentils (washed and drained)
28 ozs canned Tomatoes (chopped)
3 ½ ozs Couscous
chopped parsley (to garnish)
How healthy are the main ingredients?
Tomatogarlic cloveonionparsley

Preparation steps

1.
Heat the oil in a large pan and gently cook the onion and garlic until soft but not brown.
2.
Add the red chilli, chilli powder and paprika and continue cooking, stirring all the time, for 2 minutes.
3.
Add the green pepper and the lentils, stir for 2 minutes then add the tomatoes and bring the pan to the boil. Reduce the heat and gently simmer for about 30 minutes, adding a little more water if necessary, then add the couscous and cook for 10 more minutes.
4.
Season the soup with salt and pepper and serve garnished with the chopped parsley.

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