Like other legumes, lentils are rich in fiber, protein, iron, and folate. The recipe itself is flexible enough to accommodate whatever vegetables you have on hand.
Heat 1 Tbsp oil and butter in a large pot over medium. Add onion, ginger, and garlic; cook, stirring, 5 minutes. Remove and set aside. Raise heat to medium-high, add 1 Tbsp oil, eggplant, and zucchini; cook, stirring, until browned, 5 minutes. Add garam masala, black pepper, and chile. Stir for 1 minute. Return everything to pot. Add lentils and enough water to cover by 1 inch. Bring to a full boil, then lower heat. Cover and simmer, stirring occasionally, until lentils are tender, 25 to 35 minutes. Serves six.
Calories: 279, Carbs 40g, Fiber 18g, Protein 15g, Fat 7g.
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Serving Size: 1 Serving (140g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 227 | ||
Calories from Fat: 86 (38%) | ||
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Amt Per Serving | % DV | |
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Total Fat 9.5g | 13 % | |
Saturated Fat 1.8g | 9 % | |
Monounsaturated Fat 5g | ||
Polyunsanturated Fat 2.3g | ||
Cholesterol 5.1mg | 2 % | |
Sodium 31.8mg | 1 % | |
Potassium 566.7mg | 15 % | |
Total Carbohydrate 27g | 8 % | |
Dietary Fiber 12g | 48 % | |
Sugars, other 14.9g | ||
Protein 9.9g | 14 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 227
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