Photo: Kevin McCutcheon
Estimated Nutrition (whole recipe, rough)
932
Calories
29g
Protein
16g
Fat
170g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
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
- 10 mL (2 tsp) vegetable oil
- 1 red onion, chopped
- 4 cloves garlic, minced
- 60 mL (¼ cup) chopped fresh cilantro, divided
- 15 mL (1 tbsp) minced fresh ginger or 5 mL (1 tsp) ground ginger
- 30 mL (2 tbsp) mild curry paste or powder
- 5 mL (1 tsp) garam masala
- 30 mL (2 tbsp) all purpose flour
- 625 mL (2 ½ cups) lower sodium vegetable broth
- 2 yellow fleshed potatoes, diced
- 1 red bell pepper, chopped
- 310 mL (2¼ cup) fresh or frozen green beans, chopped
- 1 can (540 mL/19 oz) lentils, drained and rinsed
Directions
1
In a large shallow saucepan or Dutch oven, heat oil over medium heat. Cook onion, garlic, half of the cilantro, ginger, curry paste and garam masala for about 3 minutes or until softened. Stir in flour until absorbed. Slowly pour in broth, stirring until combined.
2
Add potatoes, pepper, beans and lentils and bring to a simmer. Cover and cook, stirring often, for about 20 minutes or until potatoes are tender. Sprinkle with remaining cilantro before serving.
By Health Canada ·
Recipe sourced from
food_guide_canada