Curried Red Lentil Mash Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

2 tsp olive oil
3/4 cup chopped onion (1 small)
2 garlic cloves, minced
2 cups fat-free , less-sodium chicken broth
1 cup dried small red lentils
1 tsp hot curry powder (such as the spice hunter)
1/2 tsp salt
2 tbsp mango chutney
1 tbsp chopped fresh cilantro
1/4 cup plain fat-free yogurt (optional)

Directions:

Heat oil in a medium saucepan over medium heat. Add onion and garlic; sauté 2 minutes. Add chicken broth and next 3 ingredients. Bring to a boil. Cover, reduce heat, and simmer 16 minutes or until liquid almost evaporates, stirring occasionally.
Stir in chutney; cook 1 minute or until thoroughly heated. Sprinkle with cilantro. Top each serving with yogurt, if desired.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	273.34 Kcal (1144 kJ)
Calories from fat	25.34 Kcal
		% Daily Value*
Total Fat	2.82g	4%
Cholesterol	0.3mg	0%
Sodium	553.8mg	23%
Potassium	753.67mg	16%
Total Carbs	37.11g	12%
Sugars	7.12g	28%
Dietary Fiber	15.43g	62%
Protein	25.55g	51%
Vitamin C	5.7mg	9%
Iron	6.4mg	36%
Calcium	127.2mg	13%

Amount Per 100 g
Calories	128.48 Kcal (538 kJ)
Calories from fat	11.91 Kcal
		% Daily Value*
Total Fat	1.32g	4%
Cholesterol	0.14mg	0%
Sodium	260.31mg	23%
Potassium	354.25mg	16%
Total Carbs	17.44g	12%
Sugars	3.35g	28%
Dietary Fiber	7.25g	62%
Protein	12.01g	51%
Vitamin C	2.7mg	9%
Iron	3mg	36%
Calcium	59.8mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Lentil Stew with Ham and Greens

Olive oil, Chopped onion, Garlic cloves, minced and 12 more..
Take-Out Lentil Soup With Garlic and Cumin

Olive oil, Onion, finely chopped and 8 more..
Lentils With Smoked Sausage and Carrots

Olive oil, Onion, chopped, Garlic cloves, minced and 8 more..
African Curry

Olive oil, Onion, chopped, Garlic, peeled and chopped and 7 more..
African Chicken Curry

Olive oil, Onion, chopped and 8 more..
Simple Chicken Curry

Olive oil, Onion, chopped, Garlic, minced, Ginger and 6 more..
African Curry

Olive oil, Onion, chopped and 8 more..
Spicy Peanut Chicken over Rice

Peanut oil, Chopped onion (about 1 medium) and 12 more..
Black Bean and Avocado Soup

Olive oil, Red onion, diced, Garlic cloves, minced and 12 more..
Shakshouka

Olive oil, Onion, chopped, Garlic, minced, Ground turmeric and 5 more..
Low Carb Macaroni and Cheese

Dreamfields elbow macaroni, Olive oil, Chopped white onion and 14 more..
Roasted Red Pepper Soup

Red bell peppers (about 2 3/4 lb), Black peppercorns and 11 more..
Curried Red Lentil Dahl

Olive oil, Onion, diced, Garlic, minced, Bay leaf and 10 more..
Ww Lentil Soup Vincent

Olive oil, Onions, chopped (about 4 cups) and 16 more..
Curry Potato Lentil Soup

Olive oil, Onion, chopped finely, Garlic cloves, minced and 16 more..

Recipe Tags

Weightwatchers Points

4.9

Points
6

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
high fiber

Bad Points

High in Sodium

Also Try

Garlicky Red Lentil Dal

Dried small red lentils, Water, Bay leaf and 12 more..
Red Lentil Dal with Charred Onions

Olive oil, divided, Onion , cut into 1/4-inch-thick slices and 14 more..
Curry Rice Pilaf

Ready-to-serve jasmine rice, Butter, Salted whole cashews and 5 more..
Curried Cauliflower
Fragrant Red Lentils with Rice

Vegetable oil, Diced onion, Grated peeled fresh ginger and 16 more..
Butternut Coconut Curry

Chopped carrots, Onion, chopped, Olive oil, Brown sugar and 9 more..
Old-Fashioned Mashed Potatoes

Cubed peeled baking potato, Warm 2% reduced-fat milk and 3 more..
Creamy Mashed Potatoes with Chives
Baked Sweet-and-Savory Mashed Potatoes
Curried Red Lentil Soup