Sprouted Lentil Curry
Sprouted Lentil Curry is a hearty, plant-based dish made from sprouted lentils simmered in a spiced tomato or coconut-based sauce. It typically features ingredients like onions, garlic, ginger, turmeric, cumin, and coriander, and is a staple in various forms across Indian and South Asian cuisines. The sprouting process enhances the lentils' texture and nutritional profile, making the dish both flavorful and satisfying.
🍽️ Nutrition at a glance
This dish is an excellent source of plant-based protein and dietary fiber, making it high in both protein and complex carbohydrates while being relatively low in fat. A typical serving provides substantial amounts of iron, folate, and potassium, with a calorie count generally ranging between 250-350 kcal per serving.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 18 g |
| Carbs | 42 g |
| Fat | 6 g |
| Fiber | 15 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Iron | 6.5 mg |
| Folate | 180 mcg |
| Potassium | 620 mg |
| Magnesium | 70 mg |
| Zinc | 2.8 mg |
| Phosphorus | 210 mg |
| Vitamin B6 | 0.4 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Sprouting lentils before cooking is a traditional practice that not only improves digestibility but also increases the bioavailability of nutrients like iron and zinc. Culturally, it represents a simple yet ingenious way to boost the nutritional value of a pantry staple, often prepared during festivals or as a nourishing everyday meal in many households.
