Vegetables with Red Lentils
Healthy, because
Even smarter
Nutritional values
The vitamin C from broccoli boosts the immune system and gives colds no chance. This type of cabbage is comparatively easy to digest, just like cauliflower - it scores points with the secondary plant substance sulforaphane, which can have positive effects on cancer.
Instead of yoghurt, you can also use a purely vegetable alternative, for example on a soy or coconut basis. If the butter is then replaced by olive oil, nothing stands in the way of a vegan main course.
(Percentage of daily recommendation)
| Calorie | 371 cal. | (18 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.1 g | (54 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 179 μg | (298 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 182 μg | (61 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 1,310 mg | (33 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 162 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 250 grams red Lentils
- 2 thin carrots
- 150 grams Zucchini
- 150 grams Broccoli
- 150 grams Cauliflower
- 1 medium potato
- 3 Tomatoes
- 2 shallots
- 2 cloves garlic cloves
- 1 l water
- 1 tsp ground Turmeric
- salt
- 2 Tbsps vegetable oil
- 2 Tbsps butter
- 1 Tbsp ground cumin
- 1 Tbsp ground cilantro
- 6 Tbsps Yogurt (0.1% fat)
- 1 pinch cinnamon
- 1 generous pinch Chili powder
- 1 generous pinch ground paprika (sweet)
Preparation steps
Take the red lentils, pour into a colander and rinse well with cold water. Peel the carrot and cut into thick slices. Rinse, dry and slice zucchini. Rinse, trim and divide the broccoli and cauliflower into florets. Peel, rinse and dice the potatoes. Rinse, dry and dice the tomatoes. Peel the shallots and finely chop. Peel garlic and finely chop.
Boil in a pot the lentils, garlic and turmeric powder with water. Partially cover the pan with a lid and cook over medium heat for about 20 minutes. Add carrots, zucchini, broccoli, cauliflower and potatoes. Partially cover the pot again and simmer for another 15-20 minutes.
Meanwhile, heat oil and butter in a pan and sweat the shallots until golden. Add cumin powder, ground coriander, chile and paprika. Saute briefly, then add the tomatoes. Saute for approximately 5 minutes, stirring occasionally. Next, add the cooked vegetables, mix, and add salt to taste.
Arrange on plates, place some yogurt on top and sprinkle with cinnamon. Serve immediately.
