Healthy Meal Prep
Caribbean Curried Peas (Lentils) Recipe

Caribbean Curried Peas (Lentils)

Description

Caribbean-inspired lentils are spiced with ginger, curry powder, and a chile pepper for a side dish that will keep you warm!

Ingredients

  • ¼ cup canola oil
  • 1 large onion, diced
  • 2 carrots, peeled and diced
  • salt and ground black pepper to taste
  • ½ teaspoon white sugar
  • 3 cloves garlic, minced
  • 1 fresh chile pepper, minced
  • 1 teaspoon grated fresh ginger
  • 3 tablespoons curry powder
  • 2 (14 ounce) cans vegetable broth, divided
  • 1 cup lentils
  • ¼ cup chopped fresh cilantro, or more to taste

Instructions


  1. Heat canola oil in a Dutch oven over medium-high heat; cook and stir onion, carrots, salt, black pepper, and sugar until onion is a deep brown color, 15 to 20 minutes. Reduce heat to medium; add garlic, chile pepper, ginger, and curry powder. Stir constantly to incorporate, about 5 minutes.
  2. Increase heat to medium-heat and stir 1 can vegetable broth into the onion mixture. Scrape up any vegetables or curry powder stuck to the bottom of the pot with a wooden spoon. Add lentils and remaining 1 can of vegetable broth; cook until lentils are tender, about 30 minutes. Stir cilantro into lentils before serving.

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Nutritional Information

Caribbean Curried Peas (Lentils)

Servings Per Recipe: 4
Calories: 373.2
% Daily Value *
protein: 30 %
carbohydrates: 15 %
exchange other carbs:
dietary fiber: 76 %
sugars:
fat: 24 %
saturated fat: 6 %
cholesterol:
vitamin a iu: 127 %
niacin equivalents: 32 %
vitamin b6: 29 %
vitamin c: 60 %
folate: 64 %
calcium: 9 %
iron: 32 %
magnesium: 29 %
potassium: 21 %
sodium: 17 %
thiamin: 30 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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