Caribbean Curried Peas (Lentils)
Caribbean Curried Peas (Lentils) features tender lentils simmered with deeply caramelized onions, warming curry, ginger, and fresh chile for a gently spiced, aromatic bite. The sweet-savory base and herbaceous cilantro finish make it a standout side for grilled meats or a satisfying vegetarian main on cool evenings.
- Prep25 mins
- Cook50 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Caribbean Curried Peas (Lentils), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 19 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 46
- Heart Health
- 79
- Metabolic
- 54
- Digestive
- 34
- Inflammatory
- 31
- Performance
- 53
- General Wellness
- 1
Heat canola oil in a Dutch oven over medium-high heat; cook and stir the onion, carrots, salt, black pepper, and sugar until the onion is deeply browned, 15 to 20 minutes.
- 2
Reduce the heat to medium; add the garlic, chile pepper, ginger, and curry powder.
- 3
Stir constantly to combine, about 5 minutes.
- 4
Increase to medium heat and stir 1 can of vegetable broth into the onion mixture.
- 5
Use a wooden spoon to scrape up any vegetables or curry powder stuck to the bottom of the pot.
- 6
Add the lentils and the remaining 1 can of vegetable broth; cook until the lentils are tender, about 30 minutes.
- 7
Stir the cilantro into the lentils before serving.
- Calories 479.19 kcal High 24%
- Protein 10.96 g Good Source 22%
- Carbohydrate 66.41 g 24%
- Total Fat 17.94 g High 23%
- Saturated Fat 2.04 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.6 mg Low Source 1%
- Sodium 664.15 mg High 29%
- Dietary Fiber 12.54 g Good Source 45%
- Total Sugars 6.88 g --
- Added Sugars 0.92 g Low Source 2%
- Calcium 100.25 mg Low Source 8%
- Iron 3.72 mg Good Source 21%
- Potassium 545.5 mg Moderate 12%
- Vitamin A 236.69 mcg Good Source 26%
- Vitamin C 11.62 mg Moderate 13%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Garlic 🧄
- Onions 🧅
About This Recipe
Caribbean Curried Peas (Lentils) is made with 12 ingredients and serves 4. It takes about 1 hr 15 mins and is rated easy. Key ingredients include Canola Oil, Carrot, Chili Pepper, and Curry Powder. Each serving provides about 479.19 kcal, and is a good source of protein.
Recipe Questions
- What is Caribbean Curried Peas (Lentils) made of?
- The main ingredients are Canola Oil, Carrot, Chili Pepper, Curry Powder, Diced Onion. The full list of 12 is above.
- How long does it take to make Caribbean Curried Peas (Lentils)?
- About 1 hr 15 mins in total: 25 mins to prepare and 50 mins to cook.
- How many calories are in one serving?
- One serving provides about 479.19 kcal. The full nutrition breakdown is above.
- Is Caribbean Curried Peas (Lentils) easy to make?
- This recipe is rated easy, with 12 ingredients and 7 steps.
- Is Caribbean Curried Peas (Lentils) healthy?
- Caribbean Curried Peas (Lentils) has an easyChef Pro health score of 53/100. Per serving, it provides 479.19 calories and 10.96 g of protein, or 22% of the Daily Value. It is a good source of dietary fiber, iron and vitamin A. Worth noting per serving: sodium at 664.15 mg (29% of the Daily Value) and saturated fat at 2.04 g (10% of the Daily Value). It contains Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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