Lentils with Eggplant and Garam Masala

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
49%
Lentils with Eggplant and Garam Masala
45 min.
6
325kcal

Suggestions


If you're in search of a delightful and nutritious dish that perfectly marries the earthy flavors of lentils and the distinctive taste of eggplant, then look no further! Our Lentils with Eggplant and Garam Masala is a vibrant, vegan-friendly recipe that will not only tantalize your taste buds but also nourish your body. Packed with protein and bursting with spices, this dish is an exemplary choice for a hearty lunch or dinner.

The warmth of Garam Masala conjures an aromatic experience, while the tender eggplant and zucchini provide a satisfying texture. This dish is truly an explosion of flavors, harmonizing the richness of the legumes with the fresh vibrancy of the vegetables. Plus, it's gluten-free, dairy-free, and perfect for those following a vegetarian lifestyle.

Ready in just 45 minutes, Lentils with Eggplant and Garam Masala offers a quick weeknight meal solution without compromising on taste or nutrition. Serve it over a fluffy bed of basmati rice, and you have a complete meal that delights the senses and fills the stomach. A perfect choice for families or anyone looking to enjoy a comforting, home-cooked dinner, this recipe is sure to become a new favorite in your kitchen!

Ingredients

  •  bay leaves 
  • 4.5 cups rice hot cooked
  • cup lentils dried
  • pound eggplant peeled chopped
  • teaspoon ginger fresh grated peeled
  • 1.5 teaspoons garam masala 
  •  garlic cloves minced
  • teaspoon ground turmeric 
  • teaspoons olive oil 
  • cup onion chopped
  • 1.5 teaspoons salt 
  • cup tomatoes chopped
  • cups water 
  • cups zucchini chopped

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat olive oil in a Dutch oven over medium-high heat.
  2. Add onion and Garam Masala; saut 3 minutes or until onion is tender. Stir in tomato, turmeric, ginger, garlic, and eggplant; saut 7 minutes or until eggplant is tender.
  3. Add lentils, water, salt, and bay leaves to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Stir in zucchini; bring to a boil. Reduce heat, and simmer 10 minutes or until zucchini is tender. Discard bay leaves.
  4. Serve over rice.
  5. Totals include Garam Masala.

Nutrition Facts

Calories325kcal
Protein16.42%
Fat6.77%
Carbs76.81%

Properties

Glycemic Index
48.93
Glycemic Load
39.89
Inflammation Score
-10
Nutrition Score
19.086521646251%

Flavonoids

Delphinidin
64.78mg
Catechin
0.11mg
Naringenin
0.17mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.2mg
Myricetin
0.06mg
Quercetin
5.88mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:324.9kcal
16.25%
Fat:2.45g
3.78%
Saturated Fat:0.42g
2.6%
Carbohydrates:62.64g
20.88%
Net Carbohydrates:48.78g
17.74%
Sugar:6.22g
6.91%
Cholesterol:0mg
0%
Sodium:600.21mg
26.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.39g
26.78%
Manganese:1.34mg
67.2%
Fiber:13.87g
55.47%
Folate:192.44µg
48.11%
Vitamin B1:0.38mg
25.01%
Phosphorus:245.39mg
24.54%
Vitamin B6:0.49mg
24.26%
Potassium:739.98mg
21.14%
Magnesium:79.35mg
19.84%
Vitamin C:16.28mg
19.73%
Copper:0.39mg
19.38%
Iron:3.28mg
18.24%
Selenium:12.15µg
17.35%
Zinc:2.5mg
16.65%
Vitamin B5:1.51mg
15.05%
Vitamin B3:2.19mg
10.95%
Vitamin B2:0.16mg
9.64%
Vitamin K:8.96µg
8.53%
Vitamin A:322.08IU
6.44%
Calcium:59.66mg
5.97%
Vitamin E:0.82mg
5.49%
Source:My Recipes