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Spicy Masala Lentil & Vegetable Stew Recipe

Looking for an easy Spicy Masala Lentil & Vegetable Stew recipe? Learn how to make Spicy Masala Lentil & Vegetable Stew using healthy ingredients.


Submitted by damaya

Makes 4 servings



another recipe off the top of my head when I was craving something rich & spicy, and chock full of nutrition.I served with Smart & Delicious wraps for an extra fiber punch.

Recipe Ingredients for Spicy Masala Lentil & Vegetable Stew

1 small Onions
1 tbsp Garlic Paste
2 tsp Ginger Paste
1 tsp Organic Garam Masala
0.5 tsp Curry Powder
0.5 oz Green Curry Paste
1 cup, chopped Peppers, Sweet, Red
1 cup, chopped Peppers, Sweet, Green
1 cup Beans, Snap, Green
1 cup, chopped Squash, Summer, Zucchini, Includes Skin
1 cup Yellow Squash
2 cup (1" pieces) Cauliflower
2 cup Lentils, Mature Seeds
2 1tsp Olive Oil
28 oz Crushed Tomatoes

Recipe Directions for Spicy Masala Lentil & Vegetable Stew

  1. sautee onions, peppers, garlic paste, ginger paste, curry paste, and spices till onions are translucent

  2. add all remaining veggies, cover and simmer till soft

  3. add lentils and tomatoes and simmer 15 minutes to meld flavors.

Categories

Beans, Vegetables, Main Dish, Indian, Vegetarian

Nutrition Facts
Serving Size 582.4g
Amount Per Serving
Calories
268
Calories from Fat
29
% Daily Value*
Total Fat
3.2g
5%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Sodium
822mg
34%
Potassium
798mg
23%
Total Carbohydrates
47.0g
16%
Dietary Fiber
17.2g
69%
Sugars
13.8g
Protein
12.5g
Vitamin A 53% Vitamin C 228%
Calcium 7% Iron 39%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
83% confidence
A
  Good points
  • Low in saturated fat
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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