Caribbean Curried Peas (Lentils)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
30%
Caribbean Curried Peas (Lentils)
75 min.
4
356kcal

Suggestions

Ingredients

  • 0.3 cup canola oil 
  •  carrots diced peeled
  •  chile pepper fresh minced
  • tablespoons curry powder 
  • 0.3 cup cilantro leaves fresh chopped to taste
  • teaspoon ginger fresh grated
  • cloves garlic minced
  • servings salt and ground pepper black to taste
  • cup lentils 
  • large onion diced
  • 28 ounce vegetable broth divided canned
  • 0.5 teaspoon sugar white

Equipment

  • pot
  • wooden spoon
  • dutch oven

Directions

  1. Heat canola oil in a Dutch oven over medium-high heat; cook and stir onion, carrots, salt, black pepper, and sugar until onion is a deep brown color, 15 to 20 minutes. Reduce heat to medium; add garlic, chile pepper, ginger, and curry powder. Stir constantly to incorporate, about 5 minutes.
  2. Increase heat to medium-heat and stir 1 can vegetable broth into the onion mixture. Scrape up any vegetables or curry powder stuck to the bottom of the pot with a wooden spoon.
  3. Add lentils and remaining 1 can of vegetable broth; cook until lentils are tender, about 30 minutes. Stir cilantro into lentils before serving.

Nutrition Facts

Calories356kcal
Protein15.37%
Fat37.72%
Carbs46.91%

Properties

Glycemic Index
93.13
Glycemic Load
7.39
Inflammation Score
-10
Nutrition Score
26.07956527627%

Flavonoids

Catechin
0.17mg
Luteolin
0.04mg
Isorhamnetin
1.88mg
Kaempferol
0.32mg
Myricetin
0.06mg
Quercetin
8.24mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:355.91kcal
17.8%
Fat:15.32g
23.56%
Saturated Fat:1.24g
7.75%
Carbohydrates:42.84g
14.28%
Net Carbohydrates:24.94g
9.07%
Sugar:6.96g
7.73%
Cholesterol:0mg
0%
Sodium:823.5mg
35.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.04g
28.09%
Vitamin A:5757.19IU
115.14%
Fiber:17.9g
71.62%
Folate:253.12µg
63.28%
Manganese:1mg
50.01%
Vitamin B1:0.48mg
32.09%
Vitamin C:24.36mg
29.53%
Iron:5.31mg
29.48%
Vitamin E:3.99mg
26.6%
Phosphorus:262.82mg
26.28%
Vitamin K:25.93µg
24.69%
Vitamin B6:0.49mg
24.27%
Potassium:734.06mg
20.97%
Magnesium:81.2mg
20.3%
Zinc:2.68mg
17.85%
Copper:0.34mg
17.01%
Vitamin B5:1.2mg
12.01%
Vitamin B3:1.92mg
9.61%
Vitamin B2:0.16mg
9.17%
Selenium:5.37µg
7.67%
Calcium:73.93mg
7.39%
Source:Allrecipes