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Curried Lentils

This is a great tasting healthy vegetarian bowl meal that will warm you on a cool day. The flavor is even better the next day. It is a good recipe to make when you want to prepare a dish that can be stored in the refrigerator and reheated for a quick meal. Kale is not usually found in such recipes, but it is great and adds more flavor and nutritional benefits making this a complete dish with protein and vegetables.

Curried Lentils Prep and Cook Time: prep time: 15 minutes; cooking time: 30 minute

Ingredients:
1 cup brown or green lentils, washed and picked over
4 cups + 1 TBS vegetable broth
1 medium onion, chopped
3 medium cloves garlic, chopped
2 medium carrots, diced into 1/4 inch pieces
2 medium celery stalks,diced into 1/4 inch pieces
2 cups finely chopped kale
2 tsp curry powder
1 15oz can diced tomatoes (do not drain)
3 TBS chopped fresh cilantro
salt and black pepper to taste

Directions:


  1. Rinse lentils in strainer and sort through, removing debris.
  2. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently, until translucent.
  3. Add garlic, carrots, celery, and kale. Continue to sauté for another couple of minutes. Add curry powder and mix to bring out its flavor.
  4. Add rinsed and drained lentils, broth and tomatoes. Bring to a boil, reduce heat to medium low, and simmer uncovered until lentils and vegetables are tender, about 30 minutes. Add cilantro and season with salt and pepper to taste.

    Serves 4

    Healthy Cooking Tips: Chopping the kale, carrots and celery into the size recommended allows them to cook thoroughly in the time it takes the lentils to cook. The dish also has a better appearance, when they are in proportion to the lentils. In this kind of dish you don’t want them el dente. They are better when cooked longer. Their nutrients are not lost, as they are retained in the broth.


    Nutritional Profile

    Introduction to Recipe Rating System Chart

    The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

     

    Curried Lentils
    1.00 serving
    240.35 calories
    Nutrient Amount %DV Nutrient
    Density
    World's Healthiest
    Foods Rating
    vitamin K 394.87 mcg 493.6 37.0 excellent
    vitamin A 14577.70 IU 291.6 21.8 excellent
    molybdenum 110.31 mcg 147.1 11.0 excellent
    vitamin C 73.88 mg 123.1 9.2 excellent
    folate 283.30 mcg 70.8 5.3 very good
    dietary fiber 15.33 g 61.3 4.6 very good
    manganese 1.22 mg 61.0 4.6 very good
    tryptophan 0.14 g 43.8 3.3 good
    iron 6.76 mg 37.6 2.8 good
    protein 16.15 g 32.3 2.4 good
    phosphorus 312.56 mg 31.3 2.3 good
    sodium 696.24 mg 29.0 2.2 good
    potassium 963.78 mg 27.5 2.1 good
    copper 0.53 mg 26.5 2.0 good
    vitamin B6 (pyridoxine) 0.50 mg 25.0 1.9 good
    vitamin B1 (thiamin) 0.35 mg 23.3 1.7 good
    magnesium 78.88 mg 19.7 1.5 good
    World's Healthiest
    Foods Rating
    Rule
    excellent DV>=75% OR Density>=7.6 AND DV>=10%
    very good DV>=50% OR Density>=3.4 AND DV>=5%
    good DV>=25% OR Density>=1.5 AND DV>=2.5%

    In Depth Nutritional Profile for Curried Lentils

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    For education only, consult a healthcare practitioner for any health problems.

 

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