Red Lentil Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Red Lentil Curry
40 min.
8
210kcal

Suggestions

Ingredients

  • teaspoon chili powder 
  • tablespoons curry paste 
  • tablespoon curry powder 
  • teaspoon garlic minced
  • teaspoon ginger root minced
  • teaspoon ground cumin 
  • teaspoon ground turmeric 
  • large onion diced
  • cups lentils red
  • teaspoon salt 
  • 14.3 ounce tomato purée canned
  • tablespoon vegetable oil 
  • teaspoon sugar white

Equipment

  • frying pan
  • sauce pan
  • mixing bowl
  • pot

Directions

  1. Wash the lentils in cold water until the water runs clear (this is very important or the lentils will get "scummy"), put the lentils in a pot with water to cover and simmer covered until lentils tender (add more water if necessary).
  2. While the lentils are cooking: In a large skillet or saucepan, caramelize the onions in vegetable oil.
  3. While the onions are cooking, combine the curry paste, curry powder, turmeric, cumin, chili powder, salt, sugar, garlic, and ginger in a mixing bowl.
  4. Mix well. When the onions are cooked, add the curry mixture to the onions and cook over a high heat stirring constantly for 1 to 2 minutes.
  5. Stir in the tomato puree and reduce heat, allow the curry base to simmer until the lentils are ready.
  6. When the lentils are tender drain them briefly (they should have absorbed most of the water but you don't want the curry to be too sloppy).
  7. Mix the curry base into the lentils and serve immediately.

Nutrition Facts

Calories210kcal
Protein24.11%
Fat11.9%
Carbs63.99%

Properties

Glycemic Index
27.46
Glycemic Load
5.1
Inflammation Score
-10
Nutrition Score
17.80086952707%

Flavonoids

Catechin
0.16mg
Isorhamnetin
0.94mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
3.81mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:209.5kcal
10.47%
Fat:2.84g
4.36%
Saturated Fat:0.51g
3.18%
Carbohydrates:34.3g
11.43%
Net Carbohydrates:18.73g
6.81%
Sugar:4.76g
5.28%
Cholesterol:0mg
0%
Sodium:365.97mg
15.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.92g
25.84%
Fiber:15.57g
62.28%
Folate:227.06µg
56.77%
Manganese:0.79mg
39.35%
Vitamin B1:0.44mg
29.64%
Iron:4.73mg
26.29%
Phosphorus:230.49mg
23.05%
Vitamin B6:0.37mg
18.29%
Potassium:634.92mg
18.14%
Magnesium:70.76mg
17.69%
Copper:0.35mg
17.38%
Vitamin A:801.85IU
16.04%
Zinc:2.39mg
15.93%
Vitamin B5:1.13mg
11.31%
Vitamin C:8.63mg
10.46%
Vitamin B3:1.89mg
9.47%
Vitamin K:9.19µg
8.76%
Vitamin E:1.27mg
8.48%
Vitamin B2:0.13mg
7.81%
Selenium:4.39µg
6.28%
Calcium:60.03mg
6%
Source:Allrecipes