Spinach, Red Lentil, and Bean Curry

Vegetarian
Gluten Free
Health score
57%
Spinach, Red Lentil, and Bean Curry
35 min.
4
386kcal

Suggestions

Ingredients

  • 0.5 teaspoon ancho chile powder 
  • sprigs cilantro leaves fresh chopped
  • inch ginger root fresh grated
  • teaspoon garam masala 
  • cloves garlic chopped
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground turmeric dried
  • 15.5 ounce beans mixed rinsed drained canned
  •  onion chopped
  • ounce yogurt plain
  • cup lentils red
  • cups pkt spinach fresh loosely packed coarsely chopped
  • 0.3 cup tomato purée 
  •  tomatoes chopped
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • pot

Directions

  1. Rinse lentils and place in a saucepan with enough water to cover. Bring to a boil. Reduce heat to low, cover pot, and simmer over low heat for 20 minutes.
  2. Drain.
  3. In a bowl, stir together tomato puree and yogurt. Season with garam masala, turmeric, cumin, and chile powder. Stir until creamy.
  4. Heat oil in a skillet over medium heat. Stir in onion, garlic, and ginger; cook until onion begins to brown. Stir in spinach; cook until dark green and wilted. Gradually stir in yogurt mixture. Then mix in tomatoes and cilantro.
  5. Stir lentils and mixed beans into mixture until well combined.
  6. Heat through, about 5 minutes.

Nutrition Facts

Calories386kcal
Protein21.82%
Fat22.74%
Carbs55.44%

Properties

Glycemic Index
69.9
Glycemic Load
10.75
Inflammation Score
-10
Nutrition Score
35.105651808822%

Flavonoids

Catechin
0.16mg
Naringenin
0.42mg
Luteolin
0.23mg
Isorhamnetin
1.38mg
Kaempferol
2.17mg
Myricetin
0.22mg
Quercetin
9.01mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:386.4kcal
19.32%
Fat:10.03g
15.43%
Saturated Fat:2.45g
15.32%
Carbohydrates:54.99g
18.33%
Net Carbohydrates:32.88g
11.96%
Sugar:9.38g
10.43%
Cholesterol:7.37mg
2.46%
Sodium:348.93mg
15.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.65g
43.3%
Vitamin K:177.03µg
168.6%
Fiber:22.11g
88.45%
Folate:324.34µg
81.09%
Vitamin A:3710.53IU
74.21%
Manganese:1.39mg
69.68%
Phosphorus:423.87mg
42.39%
Vitamin B1:0.6mg
39.74%
Potassium:1268.96mg
36.26%
Iron:6.51mg
36.18%
Magnesium:135.12mg
33.78%
Vitamin C:25.01mg
30.31%
Copper:0.55mg
27.64%
Vitamin B6:0.55mg
27.29%
Zinc:3.6mg
24.03%
Vitamin B2:0.35mg
20.45%
Calcium:178.88mg
17.89%
Vitamin B5:1.53mg
15.34%
Vitamin E:2.27mg
15.16%
Vitamin B3:2.71mg
13.57%
Selenium:7.06µg
10.09%
Vitamin B12:0.21µg
3.5%
Source:Allrecipes