Indian Lentils are highly beneficial for human heart health. As it contains folic acid, fibers, and potassium. If the human being is consuming a good amount of fiber then due to which it can reduce cholesterol. Essential minerals, vitamins, and nutrients can be obtained just with the consumption of lentils. Egg curry is a nutritious dish that can provide many health benefits, including improved eye health, bone development, and immunity. Eggs are a complete protein containing all nine essential amino acids that the body needs for growth, development, and repair. Eggs are rich in choline and eggs contain calcium and vitamin D.
INGREDIENTS
- 2 tbsp vegetable oil
- 1 brown onion, finely chopped
- 2 garlic cloves, crushed
- 2cm piece fresh ginger, peeled, finely grated
- 10 fresh curry leaves
- 2 tsp ground cumin
- 1 tsp ground coriander
- 400g can diced tomatoes
- 3/4 cup vegetable stock (buy it from local supermarket)
- 400g can brown or green lentils, drained, rinsed
- 100g baby spinach
- 4 hard-boiled eggs, halved
- Warm roti bread, to serve
- Natural yoghurt, to serve
Coconut sambal
- 1/2 cup shredded coconut
- 1 long red chilli, finely chopped
- 1/3 cup chopped fresh coriander leaves
- 1 tbsp lemon juice
METHOD
- Step 1
- Heat oil in a large saucepan over medium-high heat. Add onion. Cook, stirring, for 3 to 4 minutes or until softened. Add garlic, ginger, and curry leaves. Cook for 1 minute. Add cumin and ground coriander. Cook, stirring, for 1 minute or until fragrant.
- Step 2
Add tomatoes, stock, and lentils to the pan. Bring to the boil. Reduce heat. Simmer, uncovered, for 12 to 15 minutes or until curry has thickened slightly. Add spinach. Cook, stirring, for 1 minute or until just wilted. Season with salt and pepper. Add hard-boiled eggs. Simmer for 1 minute or until heated through. - Step 3
Meanwhile, make Coconut sambal: combine coconut, chili, fresh coriander, and lemon juice in a small bowl. - Step 4
Sprinkle curry with coconut sambal. Serve with roti bread and yogurt.
Nutrition per serving
- Energy (311cal)
- Total Fat 20.8g
- Carbohydrate 18.8g
- Sodium 361.3mg
- Cholesterol 0.2g
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