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.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (140g)|
|Recipe Makes: 6 Servings|
|Calories from Fat: 86 (38%)|
|Amt Per Serving||% DV|
|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 %|
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Calories per serving: 227
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