Photo: Mae Mu
Estimated Nutrition (whole recipe, rough)
399
Calories
14g
Protein
16g
Fat
56g
Carbs
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Orange | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cups orange lentils
- 1 tsp. salt
- 1/4 C vegetable oil
- 1 large onion, chopped
- 1" piece fresh ginger, grated
- 2 cloves garlic, crushed
- 1 tsp. ground coriander seed
- 1 tsp. turmeric
- 1 tsp. cumin seeds, crushed
- 1 tsp. cardamom seeds, crushed
- 1/2 tsp. cayenne pepper
- 1/4 C canned tomatoes, or fresh ones, peeled.
Directions
1
Dissolve salt in enough boiling water to cover lentils. Add lentils and cook until tender. Drain and mash with potato masher.
2
Heat oil in a skillet and fry oinions and garlic until onions are golden. Add remaining ingredients and simmer for a few minutes. Stir in lentils and heat until thick. Serve hot.
3
Category:South African Recipes
4
Category:South African Vegetarian
Recipe sourced from
fandom