Spicy Lentils (South Africa)

1. Dissolve salt in enough boiling water to cover lentils. Add lentils.

2. and cook until tender about 20 minutes. Drain and mash with potato masher.

3. Heat oil in a pan and fry onions and garlic until onions are golden.

4. Add remaining ingredients and simmer for a few minutes. Stir in lentils and heat until thick. Serve hot.

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Nutrient	Quantity
Total fats	56.0505 g
Protein	4.8052 g
Carbohydrates	27.6327 g
Energy	596.651 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0235 g
Water	301.8518 g
Aspartic acid	0.4911 g
Calcium, Ca	96.585 mg
Lutein + zeaxanthin	133.821 g
Fiber, total dietary	6.4305 g
Carotene, beta	836.862 g
Niacin	1.3273 mg
Vitamin A, RAE	77.673 g
Arginine	0.2244 g
Riboflavin	0.1374 mg
Tocopherol, beta	0.0003 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0001 g
Fatty acids, total saturated 20:1	0.0045 g
Glutamic acid	1.2168 g
Sodium, Na	34.638 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0103 g
Total lipid (fat)	56.0505 g
Manganese, Mn	1.0897 mg
Fructose	1.9485 g
Proline	0.0738 g
Fatty acids, total saturated 16:0	4.5658 g
Fatty acids, total saturated 8:0	1.7986 g
Sucrose	1.5564 g
Choline, total	27.1972 mg
Fatty acids, total polyunsaturated 18:1 t	0.0017 g
Sugars, total	13.7967 g
Serine	0.0975 g
Fatty acids, total saturated 10:0	2.0426 g
Fatty acids, total saturated 18:0	1.5583 g
Vitamin B-6	0.3601 mg
Selenium, Se	2.316 g
Ash	1.9602 g
Fatty acids, total saturated 18:1 undifferentiated	6.8398 g
Pantothenic acid	1.1008 mg
Phenylalanine	0.1092 g
Copper, Cu	0.2987 mg
Betaine	0.441 mg
Thiamin	0.1992 mg
Methionine	0.0252 g
Iron, Fe	4.6406 mg
Carbohydrate, by difference	27.6327 g
Phosphorus, P	123.348 mg
Folate, total	46.464 g
Tocopherol, gamma	0.0216 mg
Alanine	0.1026 g
Valine	0.1071 g
Fatty acids, total saturated 18:2 undifferentiated	1.2182 g
Glycine	0.1056 g
Carotene, alpha	140.4 g
Glucose (dextrose)	2.9664 g
Fatty acids, total saturated 14:0	8.9574 g
Zinc, Zn	0.7237 mg
Isoleucine	0.0873 g
Fatty acids, total saturated 12:0	25.6158 g
Fatty acids, total polyunsaturated	1.2417 g
Fatty acids, total saturated 14:1	0.0046 g
Tocotrienol, gamma	0.0015 mg
Fatty acids, total polyunsaturated 17:1	0.0049 g
Leucine	0.141 g
Tocotrienol, alpha	0.0636 mg
Vitamin A, IU	1559.76 IU
Folate, DFE	46.464 g
Tryptophan	0.0423 g
Vitamin C, total ascorbic acid	54.4683 mg
Phytosterols	77.278 mg
Fatty acids, total polyunsaturated 18:1 c	0.0022 g
Fatty acids, total saturated 20:0	0.0029 g
Fatty acids, total saturated 6:0	0.109 g
Tyrosine	0.0684 g
Vitamin K (phylloquinone)	33.4796 g
Fatty acids, total saturated	44.6653 g
Histidine	0.0579 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0024 g
Fatty acids, total monounsaturated	6.864 g
Threonine	0.0954 g
Folate, food	46.464 g
Fatty acids, total polyunsaturated 17:0	0.0101 g
Cryptoxanthin, beta	56.268 g
Vitamin E (alpha-tocopherol)	3.2617 mg
Fatty acids, total trans	0.0017 g
Fatty acids, total trans-monoenoic	0.0017 g
Magnesium, Mg	54.234 mg
Lysine	0.1491 g
Potassium, K	727.08 mg
Cystine	0.0393 g
Fluoride, F	1.65 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Ginger	1 inch	0	0	0
Cinnamon	0.25 teaspoon	0	0	0
Onion	1	60	14.01	0.15
Tomato	1 cup	41.4	9.18	0.36
Coriander Powder	1 teaspoon	5.364	0.9898	0.3199
Cumin Seed	1 teaspoon	7.875	0.929	0.4677
Vegetable oil	0.25 cup	469.79	0	54.5
Turmeric	1 teaspoon	9.36	2.0142	0.0975
Garlic Clove	3	0	0	0
cayenne pepper	0.5 teaspoon	2.862	0.5097	0.1554
cardamom seed	1 teaspoon	0	0	0
orange lentil	2 cups	0	0	0