Ingredients:
- 1 serrano chili, seeded and finely chopped (or add seeds for more heat if desired)
- cheesecloth
- kitchen string
Directions:
- Soak lentils in water to cover for 1 hour. Wrap cinnamon sticks and cardamom pods in a small square of cheesecloth and tie into a bundle with string.
- Heat oil in a 4-qt. heavy pot over moderate heat until hot, but not smoking. Add onions and cheesecloth bundle and cook, stirring occasionally, until onions are softened, 6-8 minutes. Stir in tomatoes, chile, garlic, garam masala, cumin, coriander, and turmeric, bring to a simmer, stirring occasionally, until tomatoes have broken down, about 10 minutes.
- Drain lentils in a sieve and add to onion mixture. Stir in water, bring to a simmer, and simmer, uncovered, adding more water if necessary to keep ingredients just covered with liquid, until lentils are very soft, about 40 minutes. Discard cheesecloth bundle and stir in salt. Arrange zucchini in an even layer on top of stew. Cook, covered, until zucchini is tender, about 10 minutes. Sprinkle stew with cilantro and serve over rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 285.08 Kcal (1194 kJ) | ||
| Calories from fat | 87.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.68g | 15% | |
|---|---|---|---|
| Sodium | 593.98mg | 25% | |
| Potassium | 725.09mg | 15% | |
| Total Carbs | 36.58g | 12% | |
| Sugars | 4.84g | 19% | |
| Dietary Fiber | 16.68g | 67% | |
| Protein | 13.93g | 28% | |
| Vitamin C | 17mg | 28% | |
| Iron | 4.3mg | 24% | |
| Calcium | 68.8mg | 7% | |
| Amount Per 100 g | |||
| Calories | 48.94 Kcal (205 kJ) | ||
| Calories from fat | 14.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.66g | 15% | |
|---|---|---|---|
| Sodium | 101.97mg | 25% | |
| Potassium | 124.48mg | 15% | |
| Total Carbs | 6.28g | 12% | |
| Sugars | 0.83g | 19% | |
| Dietary Fiber | 2.86g | 67% | |
| Protein | 2.39g | 28% | |
| Vitamin C | 2.9mg | 28% | |
| Iron | 0.7mg | 24% | |
| Calcium | 11.8mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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