Contrary to what its name suggests, the colour of the «red» lentil is actually closer to orange. It is a smaller and rounder lentil than the more commonly found brown type and falls apart as it cooks. It is rich in proteins, minerals, vitamins A and B.
Serving: 6 People
Preparation 10 min / Cooking 25 min
200 calories per serving
|1 cup||red-orange lentils (dried), rinsed and drained||190 g|
|1 tbsp||canola oil||15 mL|
|1||red onions, finely chopped||150 g|
|2 cloves||garlic, pressed or minced|
|1 tbsp||gingerroot, grated||14 g|
|1/2 tsp||turmeric||2 g|
|1/2 tsp||ground cumin||2 g|
|1/2 tsp||curry powder||2 g|
|1/8 tsp||ground cinnamon||0.4 g|
|1/8 tsp||cayenne pepper||0.4 g|
|4 cups||chicken broth||1 L|
|3/4 cup||canned tomatoes (diced)||200 g|
|2/3 cup||unsweetened coconut milk [optional]||170 mL|
|1 1/2 tbsp||lime juice, freshly squeezed||3/4 lime|
|1 pinch||salt [optional]||0.1 g|
|ground pepper to taste|
|3 tbsp||fresh cilantro [optional]||6 g|
Before you start
It is not necessary to soak the lentils in advance.
Rinse the lentils well under cold water and drain.
Heat the oil in a pot over medium heat. Finely chop the onion, add it to the pot, and sauté with occasional stirring 4-5 min until translucent. Add the minced or pressed garlic, grated ginger and spices. Cook 1 min with stirring. Add the lentils, broth, diced tomatoes, salt, and pepper.
Bring to a boil then reduce the heat and simmer, uncovered, 15-20 min until the lentils become very soft. Pour in the coconut milk (optional) and lime juice. Adjust the seasoning.
Serve in bowls and garnish with fresh cilantro leaves (optional).
|1 serving of this recipe is equivalent to:|
|Meat and Alternatives||1|
Free: Added Sugar
Source of: Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E
Good source of: Copper, Fibre, Iron, Magnesium, Pantothenic Acid, Potassium, Zinc
Excellent source of: Folacin, Manganese