Vegetarian Delicacy

Vegetarian Lentil Chili

with rice
4.71875
Average: 4.7 (32 votes)
(32 votes)
Vegetarian Lentil Chili

Vegetarian Lentil Chili - You're guaranteed to miss the meat!

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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
394
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lentils and chickpeas make the curry filling - thanks to plenty of protein and fiber. Bell peppers provide vitamin C, which is important for an intact immune system, among other things. The beta-carotene from carrots is converted into vitamin A in the body and supports eye sight. Ginger ensures good blood circulation and a radiant complexion.

This spicy veggie curry is the perfect meal-prep dish because it's easy to prepare and transport. If you want to add more fiber, replace the parboiled rice with whole grain rice.

1 serving contains
(Percentage of daily recommendation)
Calorie394 cal.(19 %)
Protein16 g(16 %)
Fat5 g(4 %)
Carbohydrates68 g(45 %)
Sugar added0 g(0 %)
Roughage10.1 g(34 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E4.3 mg(36 %)
Vitamin K31.9 μg(53 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.6 mg(43 %)
Folate83 μg(28 %)
Pantothenic acid1.3 mg(22 %)
Biotin9.1 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C94 mg(99 %)
Potassium751 mg(19 %)
Calcium105 mg(11 %)
Magnesium99 mg(33 %)
Iron4.7 mg(31 %)
Iodine7 μg(4 %)
Zinc2.7 mg(34 %)
Saturated fatty acids2.7 g
Uric acid227 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
1 red Bell pepper
1 Zucchini
12 ozs Celery
1 carrot
1 shallot
1 garlic clove
¾ oz ginger (1 piece)
1 Tbsp Coconut oil
3 ozs yellow Lentils
1 tsp Curry powder
3 ½ ozs Vegetable broth
6 ozs peeled tomato pieces (can)
7 ozs parboiled rice
salt
½ oz parsley (0.25 Bunch)
8 ozs chickpeas (can; drained weight)
peppers
2 Tbsps Lime juice
How healthy are the main ingredients?
chickpeasLentilCelerygingerparsleyZucchini

Preparation steps

1.

Halve, seed, wash and dice bell bell pepper. Clean and wash zucchini, celery and carrot, if necessary remove or peel and cut into cubes. Peel and chop shallot, garlic and ginger.

2.

Heat coconut oil in a saucepan. Sauté shallot, garlic, and ginger for 2 minutes over medium heat. Add carrots and lentils and saute for about 5 minutes over medium heat. Add bell pepper, zucchini, celery, and curry, and saute for 3 minutes. Add broth and tomatoes and simmer, covered, over low heat for about 8 minutes.

3.

Meanwhile, cook rice in 2.5 times the amount of salted water according to package directions for about 8-10 minutes. Meanwhile, wash parsley, shake dry and chop.

4.

Mix the chickpeas with the chili and heat for 2 minutes. Then season with salt, pepper and lime juice. Arrange the chili with the rice and serve sprinkled with parsley.

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