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Curried Lentils
This great-tasting meat-free dish tastes even better the second day! Kale is an unusual ingredient in this type of recipe, but not only does it add extra flavor, it also provides extra health benefits.
Curried Lentils Prep and Cook Time: prep time: 15 minutes; cooking time: 30 minute

Ingredients:

Directions:

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

Nutritional Profile

Curried Lentils
1.00 serving
(382.96 grams)
Calories: 240

NutrientDRI/DV

 vitamin K439%

 molybdenum245%

 vitamin A162%

 vitamin C99%

 folate71%

 copper59%

 fiber55%

 manganese53%

 phosphorus45%

 iron38%

 protein32%

 vitamin B629%

 vitamin B129%


 potassium21%

 zinc20%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Curried Lentils is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Curried Lentils
1.00 serving
382.96 grams
Calories: 240

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 394.87 mcg 439 32.9 excellent
molybdenum 110.31 mcg 245 18.4 excellent
vitamin A 1458.67 mcg RAE 162 12.1 excellent
vitamin C 73.88 mg 99 7.4 excellent
folate 283.30 mcg 71 5.3 very good
copper 0.53 mg 59 4.4 very good
fiber 15.33 g 55 4.1 very good
manganese 1.22 mg 53 4.0 very good
phosphorus 312.56 mg 45 3.3 good
iron 6.76 mg 38 2.8 good
protein 16.15 g 32 2.4 good
vitamin B6 0.50 mg 29 2.2 good
vitamin B1 0.35 mg 29 2.2 good
pantothenic acid 1.10 mg 22 1.6 good
potassium 963.78 mg 21 1.5 good
zinc 2.17 mg 20 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Curried Lentils

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