Lentils

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Lentils
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
142
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie142 cal.(7 %)
Protein12 g(12 %)
Fat1 g(1 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage8.9 g(30 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.7 mg(14 %)
Vitamin K63.9 μg(107 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.4 mg(29 %)
Folate132 μg(44 %)
Pantothenic acid1.2 mg(20 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium752 mg(19 %)
Calcium54 mg(5 %)
Magnesium72 mg(24 %)
Iron3.8 mg(25 %)
Iodine3 μg(2 %)
Zinc1.6 mg(20 %)
Saturated fatty acids0.2 g
Uric acid73 mg
Cholesterol0 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
150 grams yellow Mung bean (peeled, halved)
150 grams red Lentils
1 tsp Turmeric
½ tsp Cumin
800 milliliters Vegetable broth
600 grams Tomatoes
1 Tbsp finely chopped parsley
salt
freshly ground peppers
How healthy are the main ingredients?
TomatoLentilparsleyTurmericCuminsalt

Preparation steps

1.

Cook mung beans, lentils, turmeric, and cumin in a small saucepan with broth over low heat until lentils are tender, about 30 minutes. If necessary, add extra water.

2.

Blanch tomatoes for a few seconds, drain, peel, remove seeds and cut into eighths. Mash beans and lentils with a fork. Add tomato and simmer for a few minutes. Stir in  parsley and season with salt and pepper to taste.

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