Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.6% of RDA
• Calories: 7.4% of RDA
• Carbs: 8.6% of RDA
• Fat (total lipid): 1.1% of RDA
• Fiber: 29.6% of RDA
• Fructose: 2.7% of RDA
• Protein: 7.0% of RDA
• Sodium: 13.1% of RDA
• Sugar: 13.8% of RDA
• Vitamin A (IU): 106% of RDA
• Vitamin B6: 11.9% of RDA
• Vitamin C: 10.8% of RDA
• Iron: 1.0% of RDA
• Magnesium: 10.1% of RDA
• Manganese: 10.2% of RDA
• Niacin: 6.2% of RDA
• Potassium: 12.6% of RDA
• Zinc: 7.4% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
SAUTE THE AROMATICS
1.
Combine onion, carrot, and ginger in a medium pot. Add the Garam Masala.
2.
Cook over medium heat, covered, until onions soften and Garam becomes aromatic, about 10 minutes.
3.
When the spices have darkened and are aromatic, you're ready to go.
COOK THE LENTILS
4.
Add the red lentils, garlic, bay leaf, and water.
5.
Cover, bring to a boil, and simmer until lentils are tender, about 20 minutes.
6.
Seed and dice the tomatoes.
7.
When lentils fall apart, your soup is ready. Add in the diced tomatoes. Season with salt and pepper and taste.
8.
Garnish with extra diced tomatoes or cilantro and serve.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Red lentils break down into a creamy consistency when cooked. You can use yellow or green split peas, too, but these take a bit longer to cook.
2.
Enjoy plain or serve with Whole Wheat Flatbread or Chickpea Flatbread (use the chickpea flatbread recipe minus the spinach and spread).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 148
Protein 7.84 g
Carbohydrates 23.5 g
Iron 0.18 mg
Fiber 8.28 g
Calcium 16.4 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
