⏱ 55 min totalBraised Lentils Spinach
Per 1 serving · 430 g · 7 ingredients
of a 2,000 cal day
- Protein17g30% of calories
- Carbs38g65% of calories
- Fat1.3g5% of calories
- ✓ Protein-dense
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Braised Lentils Spinach (430 g) has 215 calories, with 17 g of protein, 38 g of carbohydrates and 1.3 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (34% DV), dietary fiber (34% DV) and Vitamin A (93% DV). Keep an eye on sodium, which provides 30% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber34%
- Vitamin A93%
- Vitamin E29%
- Vitamin K443%
- Thiamine47%
Good source of
10–19% of the daily value
- Vitamin C11%
- Niacin12%
- Choline14%
- Potassium18%
- Selenium16%
Watch
20%+ of the daily value
- Sodium30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils- 🥄1 cup Water
¼ tsp Turmeric
¼ tsp Garlic powder- 🥄¼ tsp Salt
³⁄₁₆ tsp Black pepper
½ package (10 oz) Spinach
Directions
- 1
Rinse and drain the lentils. Place them in a nonstick pan with a lid and add 2 cups of water to cover by about 1 inch.
- 2
Stir in the turmeric, garlic powder, salt, and pepper. Bring to a gentle simmer over medium heat, cover, and cook for about 20 minutes, checking occasionally to ensure there is ample water.
- 3
Uncover and add the frozen spinach (no need to thaw). If the pot looks dry, add enough water to just cover. Cover again and simmer for 15 minutes.
- 4
Uncover, stir, and continue simmering until most of the liquid has evaporated and the lentils are tender, 5–10 minutes more. Taste and adjust salt and pepper.
- 5
Serve warm.
Vitamins & minerals
Amounts for 1 serving (430 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 833 μg | 93% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 531 μg | 443% |
| Thiamine | 1 mg | 47% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 436 μg | 109% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 78 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 203 mg | 20% |
| Iron | 6 mg | 77% |
| Potassium | 842 mg | 18% |
| Magnesium | 131 mg | 31% |
| Phosphorus | 210 mg | 30% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 62% |
| Manganese | 2 mg | 80% |
| Selenium | 9 μg | 16% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 10,002 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 215 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Braised Lentils Spinach?
One serving of Braised Lentils Spinach (1 serving) has 215 calories, which works out to 50 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Braised Lentils Spinach high in protein?
Yes. It has 17 g of protein per serving, and 30% of its calories come from protein (8 g of protein per 100 calories).
Is Braised Lentils Spinach keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Braised Lentils Spinach?
690 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Braised Lentils Spinach?
1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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