Ethiopian Lentil Curry

Vegetarian
Gluten Free
Health score
43%
Ethiopian Lentil Curry
75 min.
6
285kcal

Suggestions

This Ethiopian lentil curry is a hearty, flavorful dish that's perfect for a cozy night in. With a blend of aromatic spices and a hint of heat, this curry is sure to tantalize your taste buds. The best part? It's vegetarian and gluten-free, so it's a dish that everyone can enjoy. This curry is also packed with nutrients, providing a good source of protein, fiber, and vitamins. The lentils give it a satisfying heartiness, while the addition of cauliflower and peas adds a nice crunch and freshness. The yogurt provides a creamy finish that brings all the flavors together. This dish is perfect for meal prep, as the flavors only get better with time. Serve it with some rice or naan for a complete meal. So, if you're looking for a delicious and nutritious curry to add to your repertoire, this Ethiopian lentil curry is definitely one to try! It's a flavorful and hearty dish that will leave you feeling satisfied and nourished.

Ingredients

  • tablespoon amchar masala 
  • cup brown lentils 
  • can canned tomatoes crushed
  •  cauliflower cut into bite size pieces
  •  garlic clove minced
  •  onion diced
  • cups peas frozen
  • 0.3 cup yogurt plain
  • tablespoons garam masala 
  • can canned tomatoes 
  • tablespoons vegetable oil 

Equipment

  • pot

Directions

  1. In a large pot heat oil over medium heat.
  2. Add onions and saut until translucent.
  3. Add minced garlic and continue to saut for another minute.
  4. Combine cauliflower, peas and lentils in the pot, sprinkle with amchar massala and massala molida and saut for 5 minutes.
  5. Pour crushed tomatoes and tomato paste into the pot and stir to combine.
  6. Add about two cups of water and bring curry to a boil.Reduce heat, cover, and simmer on low until lentils are tender; about an hour.
  7. Mix in plain yogurt and serve immediately.

Nutrition Facts

Calories285kcal
Protein21.41%
Fat19.15%
Carbs59.44%

Properties

Glycemic Index
42.16
Glycemic Load
8.47
Inflammation Score
-9
Nutrition Score
29.182608695652%

Flavonoids

Catechin
0.12mg
Apigenin
0.03mg
Luteolin
0.09mg
Isorhamnetin
0.92mg
Kaempferol
0.47mg
Myricetin
0.02mg
Quercetin
4.26mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:284.63kcal
14.23%
Fat:6.37g
9.8%
Saturated Fat:1.18g
7.36%
Carbohydrates:44.5g
14.83%
Net Carbohydrates:26.69g
9.7%
Sugar:12.51g
13.9%
Cholesterol:1.33mg
0.44%
Sodium:221.18mg
9.62%
Protein:16.03g
32.06%
Vitamin C:81.26mg
98.49%
Fiber:17.82g
71.27%
Folate:261.36µg
65.34%
Manganese:1.06mg
53.19%
Vitamin K:44.15µg
42.05%
Vitamin B1:0.57mg
38.13%
Vitamin B6:0.67mg
33.7%
Potassium:1158.08mg
33.09%
Phosphorus:299.07mg
29.91%
Iron:5.37mg
29.82%
Copper:0.55mg
27.51%
Magnesium:100.07mg
25.02%
Vitamin B3:4.04mg
20.2%
Zinc:2.86mg
19.07%
Vitamin B5:1.82mg
18.23%
Vitamin B2:0.28mg
16.51%
Vitamin E:2.39mg
15.93%
Vitamin A:687.34IU
13.75%
Calcium:116.05mg
11.6%
Selenium:5.38µg
7.69%