Spicy Red Lentil and Tomato Stew

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Spicy Red Lentil and Tomato Stew
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Health Score:
Health Score
7,4 / 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
Author of this recipe:
How healthy are the main ingredients?
garlicparsley

Ingredients

for
4
Ingredients
4 tablespoons
2
onions (finely chopped)
2 cloves
garlic (chopped)
1
red Chile pepper (deseeded and chopped)
1 teaspoon
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
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.