Vegetable Lentil Curry
Healthy, because
Even smarter
Nutritional values
Yellow lentils are pure protein packages, contain no fat, but plenty of fibre. This satiates especially well and sustainably. Since the lentils are already peeled, they are easier to digest than unpeeled pulses.
Add raisins or freshly diced mango to the curry for that special twist. Mangoes are among the fruits that contain the most vitamin A and beta-carotene. Our eyesight, especially night vision, benefits from this.
(Percentage of daily recommendation)
| Calorie | 258 cal. | (12 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.2 g | (41 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 100.9 μg | (168 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 923 mg | (23 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 109 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 onion
- 2 carrots
- 1 Eggplant (small)
- 1 Zucchini
- 2 Tbsps clarified butter
- 1 tsp Turmeric
- ½ tsp cilantro (ground)
- 1 tsp Cumin (ground)
- 200 grams Lentils (yellow variety)
- ¼ l Vegetable broth
- 1 chili pepper (small, red)
- 2 Tbsps cilantro (chopped fresh)
- Lime juice
- cilantro (for garnishing)
Preparation steps
Peel onion and carrots. Halve onion and cut into strips. Slice the carrots. Slice the eggplant and zucchini in half lengthwise and cut into thin slices. Heat the butter in a saucepan and sauté all vegetables for 2-3 minutes, stirring occasionally. Add the turmeric, coriander and cumin and sauté for a few minutes. Rinse the lentils in a colander, add to the vegetables and pour in the broth. Simmer over low heat for about 15 minutes. Rinse and slice the red chile pepper into rings. Stir in the chopped cilantro and season with lime juice.
Divide between bowls and garnish with remaining cilantro leaves. Serve with rice, if desired.
