Oriental Lentil Vegetables - Healthy Recipes

Oriental lentil vegetables on couscous

Ingredients for 2 servings:

80 g potatoes, diced

80 g carrots, diced

60 g pumpkin, without skin or seeds, diced

8 g olive oil

60 g onions, chopped

1 clove of garlic, finely chopped

60 g lentils

1–2 dates, finely chopped

120 ml Vegetable soup

½ teaspoon coriander powder

¾ teaspoon cumin

½ teaspoon turmeric

½ teaspoon cinnamon powder

Herbal salt, parsley or fresh coriander

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Ingredients for the couscous

100 g couscous semolina

water in the same amount as couscous

1/3 teaspoon salt

Preparation:

• Heat the olive oil, sauté the onion and garlic, add the lentils, sauté briefly and add water and cook until the water has almost evaporated.
• Add the potatoes and carrots, add the vegetable soup, dates, coriander, cumin, turmeric and cinnamon. Simmer everything for about ten minutes.
• Add the pumpkin cubes and, if necessary, add a little more vegetable soup, bring to the boil and simmer until the vegetables are soft but still firm to the bite.
• Season with herb salt and sprinkle with fresh parsley or fresh coriander leaves.
• Preheat the oven to 100 degrees. Put the couscous in a bowl, pour the water over it and let it soak in the preheated oven for about 20 minutes. Loosen with a fork before serving.

ingredients	Nutritional values per serving (approx.)	ingredients	Nutritional values per serving (approx.)
Energy (kcal)	383	Carbohydrates (g)	68
Protein (g)	14.5	Dietary fiber (g)	9.5
Fat (g)	5

This recipe (adapted) comes from the book Cooking with Vegetables: Seasonal - Regional - Fresh. For community catering and gastronomy from the Healthy Austria Fund (FGÖ).