Spicy Red Lentil and Tomato Stew

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Spicy Red Lentil and Tomato Stew
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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
385
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie385 kcal(18 %)
Protein16.15 g(16 %)
Fat15.79 g(14 %)
Carbohydrates49.49 g(33 %)
Sugar added0 g(0 %)
Roughage11.27 g(38 %)
Vitamin A249.75 mg(31,219 %)
Vitamin D0 μg(0 %)
Vitamin E3.54 mg(30 %)
Vitamin B₁0.27 mg(27 %)
Vitamin B₂0.08 mg(7 %)
Niacin2.35 mg(20 %)
Vitamin B₆0.38 mg(27 %)
Folate49.81 μg(17 %)
Pantothenic acid0.32 mg(5 %)
Biotin10.56 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C84.59 mg(89 %)
Potassium1,098.03 mg(27 %)
Calcium70.45 mg(7 %)
Magnesium36.5 mg(12 %)
Iron3.78 mg(25 %)
Iodine1.8 μg(1 %)
Zinc0.58 mg(7 %)
Saturated fatty acids2.17 g
Cholesterol0.15 mg

Ingredients

for
4
Ingredients
4 tablespoons vegetable oil
2 onions (finely chopped)
2 cloves garlic (chopped)
1 red chile pepper (deseeded and chopped)
1 teaspoon Chili powder
2 teaspoons smoked paprika
1 green pepper (deseeded and chopped)
6 ounces Red lentils (washed and drained)
28 ounces canned tomatoes (chopped)
3 ½ ounces Couscous
chopped parsley (to garnish)
How healthy are the main ingredients?
tomatogarliconionparsley

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.