Iberian Lentil Casserole

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Iberian Lentil Casserole
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Health Score:
90 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
450
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie450 cal.(21 %)
Protein19 g(19 %)
Fat28 g(24 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage9.9 g(33 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E3.7 mg(31 %)
Vitamin K64.7 μg(108 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.3 mg(61 %)
Vitamin B₆0.7 mg(50 %)
Folate110 μg(37 %)
Pantothenic acid1.3 mg(22 %)
Biotin10.8 μg(24 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C77 mg(81 %)
Potassium1,058 mg(26 %)
Calcium65 mg(7 %)
Magnesium86 mg(29 %)
Iron4.4 mg(29 %)
Iodine7 μg(4 %)
Zinc3 mg(38 %)
Saturated fatty acids8.1 g
Uric acid131 mg
Cholesterol39 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
cup olive oil
1 onion (diced)
2 cloves garlic cloves (crushed)
7 ozs Chorizo (sliced)
1 ¼ cups Brown Lentils (soaked overnight and drained)
3 carrots (sliced)
1 green Bell pepper (diced)
1 Tomato (diced)
2 tsps ground paprika
1 bay leaf
7 ozs potatoes (peeled and diced)
salt
cayenne pepper
How healthy are the main ingredients?
potatoLentilolive oilgarlic cloveonioncarrot
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Bowl, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Small knife, 1 Pot mit Deckel, 1 Measuring cups, 1 Small skillet, 1 Mortar, 1 großer Pot, 1 Garlic press, 1 Slotted spoon

Preparation steps

1.
Heat the olive oil in a large pan and gently cook the onions and garlic until translucent. Add the chorizo and cook for 3 minutes.
2.
Add the remaining ingredients, except for the potatoes. Cover with water and bring to a boil. Reduce the heat and simmer for 20 minutes.
3.
Add the potatoes and simmer for a further 20 minutes. Season to taste with salt and cayenne pepper.