Curried Red Lentil and Swiss Chard Stew with Garbanzo Beans

Vegetarian
Gluten Free
Very Healthy
Health score
93%
Curried Red Lentil and Swiss Chard Stew with Garbanzo Beans
40 min.
6
370kcal

Suggestions


Welcome to a culinary adventure that excites your taste buds while nourishing your body! This Curried Red Lentil and Swiss Chard Stew with Garbanzo Beans is not just a meal; it’s a celebration of flavors and nutrients that are sure to please both vegetarians and health-conscious eaters. Imagine digging into a warm, hearty bowl of stew, bursting with the earthy essence of red lentils, the vibrant color of Swiss chard, and the satisfying protein of garbanzo beans.

In just 40 minutes, you can whip up this wholesome dish that’s perfect for lunch, dinner, or anytime you crave a comforting yet nutritious main course. The aromatic blend of curry powder and cayenne pepper gives this stew a delightful warmth, while the creamy yogurt topping adds a cool, rich finish. With a health score of 93, you can indulge without any guilt, knowing that every spoonful is packed with plant-based goodness.

Whether you're looking to impress guests at a dinner party or simply enjoying a cozy night in, this stew is a culinary masterpiece that combines ease of preparation with gourmet flavors. Plus, it's gluten-free, making it an excellent choice for those with dietary restrictions. Join us in creating this delightful dish that’s as visually appealing as it is satisfying—your taste buds will thank you!

Ingredients

  • 15 ounce garbanzo beans drained canned (chickpeas)
  • 0.3 teaspoon ground pepper 
  • teaspoons curry powder 
  • tablespoons olive oil 
  • large onion thinly sliced
  • servings yogurt plain
  • 2.3 cups lentils red
  • 42 ounce vegetable stock canned
  • large swiss chard 

Equipment

  • bowl
  • sauce pan

Directions

  1. Heat oil in heavy large saucepan over medium-high heat.
  2. Add onion; sauté until golden, about 13 minutes.
  3. Mix in curry and cayenne.
  4. Add broth and chard. Increase heat; bring to boil.
  5. Add lentils and garbanzos; reduce heat to medium.
  6. Cover; simmer until lentils are tender, stirring twice, about 10 minutes. Divide stew among bowls. Top with yogurt.

Nutrition Facts

Calories370kcal
Protein22.99%
Fat16.98%
Carbs60.03%

Properties

Glycemic Index
37.49
Glycemic Load
9.26
Inflammation Score
-9
Nutrition Score
30.105652241846%

Flavonoids

Catechin
0.36mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.25mg
Kaempferol
0.63mg
Myricetin
0.26mg
Quercetin
5.25mg
Gallocatechin
0.09mg

Nutrients percent of daily need

Calories:369.63kcal
18.48%
Fat:7.08g
10.9%
Saturated Fat:0.97g
6.05%
Carbohydrates:56.35g
18.78%
Net Carbohydrates:31.52g
11.46%
Sugar:4.31g
4.78%
Cholesterol:0.13mg
0.04%
Sodium:1014.35mg
44.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.58g
43.15%
Fiber:24.83g
99.34%
Folate:349.64µg
87.41%
Manganese:1.61mg
80.61%
Vitamin K:74.42µg
70.87%
Vitamin B1:0.63mg
42.1%
Vitamin B6:0.76mg
37.96%
Phosphorus:379.06mg
37.91%
Iron:6.68mg
37.13%
Magnesium:114.95mg
28.74%
Zinc:3.86mg
25.75%
Copper:0.5mg
24.84%
Potassium:842.49mg
24.07%
Vitamin A:1001.53IU
20.03%
Vitamin B5:1.7mg
17.05%
Selenium:7.53µg
10.76%
Vitamin E:1.55mg
10.34%
Vitamin B2:0.17mg
10.23%
Vitamin B3:1.98mg
9.89%
Vitamin C:7.55mg
9.15%
Calcium:81.78mg
8.18%
Source:Epicurious