Directions:
- Pick over and rinse the lentils and place them in a soup pot with the cold water.
- Bring to a boil, then reduce heat and simmer, uncovered, until tender, about 20 minutes.
- While the lentils are cooking, heat the olive oil in a medium sized sauté pan and add the onion, 1/2 tsp salt, and a few pinches of cayenne.
- Cook over medium heat until the onions are soft, 7 - 8 minutes; then add the diced vegetables, another 1/2 tsp of salt, and the spices.
- Cook for 5 minutes, then stir in the garlic and ginger and cook for another minute.
- Add the vegetables and the tomatoes to the lentils and their broth. Cover and cook for 30 minutes.
- Season to taste with salt and cayenne.
- Garnish with the cilantro.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 144.3 Kcal (604 kJ) | ||
| Calories from fat | 41.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.57g | 7% | |
|---|---|---|---|
| Sodium | 20.5mg | 1% | |
| Potassium | 374.04mg | 8% | |
| Total Carbs | 19.26g | 6% | |
| Sugars | 2.05g | 8% | |
| Dietary Fiber | 8.66g | 35% | |
| Protein | 6.95g | 14% | |
| Vitamin C | 17.3mg | 29% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 7.2mg | 40% | |
| Calcium | 49mg | 5% | |
| Amount Per 100 g | |||
| Calories | 52.34 Kcal (219 kJ) | ||
| Calories from fat | 14.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.66g | 7% | |
|---|---|---|---|
| Sodium | 7.44mg | 1% | |
| Potassium | 135.66mg | 8% | |
| Total Carbs | 6.98g | 6% | |
| Sugars | 0.74g | 8% | |
| Dietary Fiber | 3.14g | 35% | |
| Protein | 2.52g | 14% | |
| Vitamin C | 6.3mg | 29% | |
| Vitamin A | 0.1mg | 13% | |
| Iron | 2.6mg | 40% | |
| Calcium | 17.8mg | 5% | |
* 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.
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