Spicy Lentils (South Africa)

May 17, 2023May 17, 20230 0
Spicy Lentils - A Hearty South African Dish
in Entree

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups orange lentils ( rinsed and picked through for no twigs or stones )
1/2 teaspoon salt
1/4 cup vegetable oil
1 large sweet onion , chopped
1 inch piece fresh ginger , grated
3 garlic cloves , crushed
1 teaspoon coriander powder
1 teaspoon turmeric
1 teaspoon cumin seed , crushed
1 teaspoon cardamom seed , crushed
1/4 teaspoon ground cinnamon
1/2 teaspoon cayenne pepper
1 cup fresh tomato , diced peeled

Nutrision Information

Servings Per Recipe
4
Calories
405
Sugar
4g
Fat
14g
Spicy lentils are a popular dish in South African cuisine, often served as a main course with rice or bread. This flavorful and aromatic stew is made with a combination of lentils, onions, tomatoes, and South African spices such as cayenne pepper, cumin, and cardamom. It has a rich texture and a zesty flavor that will warm you up on a chilly evening. Whether you are a fan of spicy food, or just want to try something new, spicy lentils are definitely worth a try.

Instructions

1.In a large saucepan, bring 4 cups of water to boil. Add lentils and salt, reduce the heat to low and let it simmer for 20 to 25 minutes until the lentils are tender and most of the water has been absorbed.
2.In a separate pan, heat the oil over medium-high heat. Add onions and cook for about 2 minutes until golden brown. Add ginger and garlic, sauté for another minute.
3.Add all spices (coriander, turmeric, cumin, cardamom, cinnamon, and cayenne pepper) and stir for 2-3 minutes, until aromatic.
4.Add diced tomato and continue cooking until the tomato starts to break down, about 5 minutes.
5.Add the tomato mixture to the lentil pot and stir to combine. Reheat if necessary, and serve warm.

PROS

Spicy lentils are a great source of protein, fiber, and essential minerals for vegetarians and vegans.
They are low in fat and can help with weight management.

This dish offers a hearty and flavorful, yet healthy meal that is budget-friendly and easy to make in large batches for meal prep.

CONS

Lentils may cause bloating and gas for some people, especially if consumed in large quantities and not cooked properly.
This dish may be too spicy for some palates.

HEALTH & BENEFITS

Lentils are high in plant-based protein, fiber, iron, and folate. They have been linked to improved heart health, digestion, and blood sugar control. The spices in this dish may also have anti-inflammatory and immune-boosting properties.

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