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Carrot Curry with Red Lentils and Coconut Milk

Name: Carrot Curry with Red Lentils and Coconut Milk
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Ingredients: 200 g Lentils, pink or red, raw; 300 g Carrots, mature, raw; 400 ml Nuts, coconut milk, canned (liquid expressed from grated meat and water); 500 ml Soup, SWANSON, vegetable broth; 1 large Onions, yellow, raw; 3 clove Garlic, raw; 20 g Ginger root, raw; 1 tbsp Oil, olive, extra virgin; 1 tbsp CONCENTRATED TOMATO PASTE, TOMATO; 1 tsp Spices, turmeric, ground; 1 tsp Spices, caraway seed; 1 tsp Spices, coriander leaf, dried; 0.5 tsp CHILLI POWDER BLEND, CHILLI; 0.5 pinch Salt, table, iodized; 0.25 tsp Spices, pepper, black

Prepare a nutritious and colorful carrot curry with red lentils that will warm you up and keep you full. This vegan recipe combines anti-inflammatory spices, carrots and creamy coconut milk for a perfectly balanced meal.

Prep time

15 min

Cook time

25 min

Total time

40 min

Servings

Recipe

Lentils, pink or red, raw

200 g

Carrots, mature, raw

300 g

Nuts, coconut milk, canned (liquid expressed from grated meat and water)

400 ml

Soup, SWANSON, vegetable broth

500 ml

Onions, yellow, raw

1 large

Garlic, raw

3 clove

Ginger root, raw

20 g

Oil, olive, extra virgin

1 tbsp

CONCENTRATED TOMATO PASTE, TOMATO

1 tbsp

Spices, turmeric, ground

1 tsp

Spices, caraway seed

1 tsp

Spices, coriander leaf, dried

1 tsp

CHILLI POWDER BLEND, CHILLI

0.5 tsp

Salt, table, iodized

0.5 pinch

Spices, pepper, black

0.25 tsp

Large pot, Grater, Cooking spoon, Knife

Per servingTotal

Calories:482.6 kcal1930.3 kcal

Protein:16.3 g65.2 g

Carbohydrates:50.6 g202.2 g

Fiber:9.4 g37.7 g

Water:304.9 ml1219.5 ml

Fat:26.6 g106.2 g

Micronutrients

Sugar:7.2 g28.6 g

Saturated fat:19.8 g79.1 g

Cholesterol:0 mg0 mg

Sodium:495.7 mg1982.7 mg

Potassium:1057.4 mg4229.6 mg

Calcium:109.8 mg439.1 mg

Iron:9.1 mg36.2 mg

Magnesium:106.9 mg427.5 mg

Zinc:2.9 mg11.5 mg

Phosphorus:308.2 mg1232.9 mg

Vitamin C:18.2 mg72.6 mg

Vitamin A:649.2 µg2596.9 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

Heat the oil in a pot over medium heat. Add the chopped onion and sauté for about 5 minutes, until translucent and lightly browned.

Stir in the garlic, grated ginger, turmeric, cumin, coriander and chili. Sauté for 1 minute to let the spices release their full aroma.

Add the tomato paste and grated carrots. Mix everything together and sauté for another 2 minutes.

Add the rinsed red lentils to the pot. Pour in the vegetable stock and coconut milk. Season with salt and pepper.

Once the curry comes to a boil, reduce the heat and cover the pot. Cook for 15–20 minutes, or until the lentils are soft and the sauce has thickened. Stir occasionally so the lentils don't stick to the bottom.

Before serving, stir the lemon juice and fresh herbs into the curry. Serve with cooked rice or quinoa.

Nutritional benefits

Thanks to the high content of beta-carotene from carrots and curcumin, this meal supports eye health and has a strong anti-inflammatory effect after physical exertion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.