Your Recipe

Sabrina Ghayour\'s Persian \"Adassi\" Lentil Stew

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Linsen 255.936g 901kcal
Leitungswasser 1440g 0kcal
Pflanzenöl 41.4g 367kcal
Curry Pulver 12.6g 41kcal
Tomatenpaste, ohne Salzzusatz 59.5g 49kcal

Recipe Instructions:

3 tablespoons vegetable oil
1 large onion, finely diced
1 1/3 cups Le Puy lentils
1/4 cup tomato paste
2 heaping tablespoons medium curry powder
Flaky sea salt
1 1/2 quarts (or so) hot water from a kettle

Heat a saucepan over medium heat. Add the oil and fry the onion until translucent. Add the lentils and stir for 1 minute, then stir in the tomato paste and curry powder, and season with salt. Stir well for about a minute, until the ingredients are evenly mixed and fragrant.
Then, in stages, stir in a few ladlefuls of hot water at a time, stirring well and allowing each ladleful of water to be thoroughly absorbed by the lentils before adding the next. Once all the water has been absorbed, taste the lentils to check you are happy with the texture and that they are cooked thoroughly. If not, add another ladleful or two of water.
Store in an airtight container in the fridge for up to 5 days.

Nährwertangaben 
Portionsgröße  490 g | ml
Menge pro Portion  354
1483
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 15%
Gesättigte Fettsäuren  1.6g 8%
Natrium 30mg 1%
Gesamte Kohlenhydrate  49g 18%
Ballaststoffe  9.8g 35%
Zucker  4.8g
Protein  17g 34%
Vitamin D 0mcg 0%
Kalzium 64mg 5%
Eisen  5.3mg 29%
Kalium 676mg 14%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 12.616 mcg 1%
Thiamin [B1] 0.59 mg 49%
Riboflavin [B2] 0.174 mg 13%
Niacin [B3] 2.271 mg 14%
Pantothensäure [B5] 1.47 mg 29%
Vitamin B6 0.426 mg 25%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 317.157 mcg 0%
Vitamin C 8.934 mg 10%
Vitamin D 0 mcg 0%
Vitamin E 2.965 mg 20%
Vitamin K 20.391 mcg 17%
Betain 1.004 mg 0%
Cholin 71.738 mg 13%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  48.7 g 18%
Sugars 4.8 g 10%
Ballaststoffe  9.8 g 35%
Carbohydrate 45.9 g 0%
Netto-Kohlenhydrate 43.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.703 g 0%
Arginin 1.3 g 0%
Asparaginsäure 1.932 g 0%
Cystein 0.221 g 0%
Glutaminsäure 2.926 g 0%
Glycin 0.69 g 0%
Histidin 0.468 g 0%
Isoleucin 0.72 g 0%
Leucin 1.199 g 0%
Lysin 0.517 g 0%
Methionin 0.145 g 0%
Phenylalanin 0.824 g 0%
Prolin 0.713 g 0%
Serin 0.766 g 0%
Threonin 0.603 g 0%
Tryptophan 0.155 g 0%
Tyrosin 0.449 g 0%
Valin 0.827 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 63.71 mg 5%
Kupfer 0.62 mg 69%
Fluorid 256.73 mcg 0%
Eisen  5.31 mg 29%
Magnesium 51.7 mg 12%
Mangan 1.25 mg 54%
Phosphor 214.58 mg 17%
Kalium 675.61 mg 14%
Selen 2.31 mcg 4%
Natrium 30.15 mg 1%
Zink 2.43 mg 22%
andere
Nährstoff Menge  DV
Wasser 409.552 g 0%
Asche 2.864 g 0%