Lentils, Rice and Dates with Red Onions
Healthy, because
Even smarter
Nutritional values
This vegan dish is packed with protein and iron thanks to the lentils, as well as healthy fats from the olive oil and almons. These healthy fats have an anti-inflammatory effect thatn can help protect the body from cardiovascular disease.
Replace half the dates with dried apricots for a bit more color.
(Percentage of daily recommendation)
| Calorie | 636 cal. | (30 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 89 g | (59 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.6 g | (52 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 91.2 μg | (152 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 955 mg | (24 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 162 mg | (54 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 151 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 34 ozs Vegetable broth
- 1 tsp Curry powder
- 8 ozs Basmati rice
- 7 ozs mixed Lentils (red and yellow)
- 2 Red onions
- 3 ozs almonds (blanched)
- 2 Tbsps olive oil
- 4 ozs dried Date (pitted)
- 1 handful freshly chopped parsley
- 1 Tbsp lemon juice
- ground Cumin
- salt
- freshly ground peppers
Preparation steps
Bring the vegetable stock and curry powder to a boil. Rinse the rice in a sieve, add to the broth and simmer for 10 minutes. Rinse the lentils in a sieve, add to rice and simmer for another 10-15 minutes, until all liquid has been absorbed and the rice and lentils are tender.
Peel the onions and cut into wedges. In a large frying pan, heat the oil and sauté the onions and almonds until golden brown. Chop the dates and mix into the rice and lentils along with the parsley, lemon juice, onions and almonds. Serve seasoned with cumin, salt and pepper.
