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Vegetable, Quinoa and lentils curry

Saturday, March 16, 2019
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Total time
1 hour
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Preparation time
30 minutes
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Portions
8
Ingredients
or1 large unit of onions, raw (150 g)
or6 grams of garlic, fresh
or1 tablespoon of oil, olive, salad or cooking (14 g)
or2 tsps of spices, curry powder (4 g)
or1/2 tsp of salt, table (3 g)
or1/2 tsp, ground of spices, pepper, black (1 g)
or165 grams of coconut milk or coconut cream
or1 drained can of chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids (253 g)
or1 cup of lentils, pink or red, raw (192 g)
or160 grams of quinoa, raw
or10 grams of coriander, fresh
or2 grams of onion and garlic seasoning cube
or250 grams of naturally steam peeled diced tomatoes
or500 grams of broccoli, raw
Preparation
1.
Peel and chop onion and garlic.
2.
Cooke the lentils in salted water.
3.
Heat the oil in a large saucepan non stick. Add onion and garlic over medium heat for few minutes until well soften. Sprinkle the curry powder and cook for 30 seconds more, stirring constantly.
4.
Add the peeled tomatoes, stirring, add 500ml water and the cube of seasoning, bring to a gentle simmer.
5.
After 20 min add the chickpea, cooked lentils and the quinoa. Simmer gently for another 10 min. For last add the broccolis heads and cook for 5 min.
6.
Don’ t forget to stir and add water if you see it thicken too much
7.
Adjust seasoning with salt and pepper, chop fresh coriander and add before serving
Nutritional information
Per 100 gPer 8 portions (213 g)% DRI
Energy139 kcal296 kcal15 %
Fat4 g8 g13 %
Fatty acids, total saturated2 g4 g20 %
Cholesterol0 mg0 mg0 %
Sodium145 mg308 mg13 %
Carbohydrate19 g40 g13 %
Sugars2 g5 gremove
Fiber4 g9 g37 %
Protein7 g14 gremove