Caribbean Curried Peas (Lentils)

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

Suggestions


Welcome to a culinary journey that takes you straight to the vibrant heart of the Caribbean! Our Caribbean Curried Peas, featuring lentils, is a delightful dish that perfectly marries the rich flavors of the tropics with the wholesome goodness of plant-based ingredients. This recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it a fantastic choice for anyone looking to enjoy a nutritious meal without compromising on taste.

Imagine the aroma of sautéed onions and garlic mingling with the warmth of curry powder, fresh ginger, and a hint of heat from minced chile pepper. As you cook, the colors of diced carrots and fresh cilantro brighten your kitchen, inviting you to savor every bite. This dish is not just a feast for the senses; it’s also packed with protein and fiber from the lentils, ensuring you feel satisfied and energized.

Perfect for lunch or dinner, this Caribbean Curried Peas recipe serves four and is ready in just 75 minutes. Whether you’re hosting a gathering or simply treating yourself to a comforting meal, this dish is sure to impress. So, roll up your sleeves and get ready to create a delicious, hearty main course that will transport you to sun-soaked shores with every mouthful!

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