Lentil and Sweet Potato Curry

Vegetarian
Gluten Free
Dairy Free
Health score
44%
Lentil and Sweet Potato Curry
45 min.
6
405kcal

Suggestions

Ingredients

  • tablespoons curry powder 
  • 13 oz lentils dried
  • 1.5 quarts fat-skimmed chicken broth 
  • servings mint leaves fresh chopped
  • teaspoons garlic minced
  • tablespoon ground cumin 
  • oz onion peeled chopped
  • 0.3 teaspoon pepper 
  • tablespoon salad oil 
  • teaspoon salt 
  • pounds yams diced peeled ()

Equipment

  • frying pan

Directions

  1. In a 5- to 6-quart pan over medium heat, stir onion and garlic in oil often until onion is limp, about 5 minutes.
  2. Meanwhile, sort lentils and discard debris, then rinse and drain lentils.
  3. Add lentils, sweet potatoes, curry powder, cumin, 1 teaspoon salt, 1/4 teaspoon pepper, and broth to onion mixture. Bring to a boil over high heat; reduce heat, cover, and simmer until lentils are tender to bite and sweet potatoes are tender when pierced, 25 to 30 minutes.
  4. Add more salt and pepper to taste.
  5. Garnish with chopped mint.

Nutrition Facts

Calories405kcal
Protein19.9%
Fat8.79%
Carbs71.31%

Properties

Glycemic Index
30.27
Glycemic Load
20.41
Inflammation Score
-10
Nutrition Score
33.836521791375%

Flavonoids

Catechin
0.22mg
Eriodictyol
0.31mg
Hesperetin
0.1mg
Apigenin
0.07mg
Luteolin
0.16mg
Isorhamnetin
1.89mg
Kaempferol
0.26mg
Myricetin
0.07mg
Quercetin
7.71mg
Gallocatechin
0.09mg

Nutrients percent of daily need

Calories:404.72kcal
20.24%
Fat:4.02g
6.18%
Saturated Fat:0.38g
2.35%
Carbohydrates:73.32g
24.44%
Net Carbohydrates:48.52g
17.64%
Sugar:9.61g
10.68%
Cholesterol:0mg
0%
Sodium:1446.8mg
62.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.46g
40.91%
Vitamin A:21550.54IU
431.01%
Fiber:24.8g
99.22%
Folate:324.76µg
81.19%
Manganese:1.44mg
72.05%
Vitamin B1:0.7mg
46.82%
Iron:7.3mg
40.55%
Phosphorus:399.43mg
39.94%
Vitamin B6:0.77mg
38.37%
Potassium:1281.93mg
36.63%
Magnesium:128.82mg
32.21%
Copper:0.64mg
31.97%
Vitamin B5:2.87mg
28.65%
Zinc:3.65mg
24.37%
Vitamin B3:3.95mg
19.73%
Vitamin B2:0.29mg
17.32%
Selenium:11.94µg
17.06%
Vitamin C:10.06mg
12.2%
Calcium:121.63mg
12.16%
Vitamin E:1.58mg
10.57%
Vitamin K:9.81µg
9.34%
Vitamin B12:0.47µg
7.89%
Source:My Recipes