Spicy Red Lentil and Tomato Stew
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
332
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 332 cal. | (16 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.7 g | (39 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin K | 71.2 μg | (119 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 962 mg | (24 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
