⏱ 25 min totalCoconut Curried Golden Lentils
Per 1 serving · 124 g · 11 ingredients
of a 2,000 cal day
- Protein14g16% of calories
- Carbs35g43% of calories
- Fat15g41% of calories
- ✓ Cholesterol free
At a glance
One serving of Coconut Curried Golden Lentils (124 g) has 315 calories, with 14 g of protein, 35 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (27% DV), dietary fiber (22% DV) and thiamine (36% DV). Keep an eye on saturated fat, which provides 64% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Dietary fiber22%
- Thiamine36%
- Vitamin B625%
- Folate (B9)61%
- Pantothenic acid24%
Good source of
10–19% of the daily value
- Niacin11%
- Choline10%
- Potassium11%
- Magnesium13%
- Zinc18%
Watch
20%+ of the daily value
- Saturated fat64%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
³⁄₁₆ tbsp Coconut oil
³⁄₁₆ shallot (medium) Shallots
⅔ cloves, minced Garlic
³⁄₁₆ tbsp Ginger root- 🥄⅛ tsp Salt
³⁄₁₆ tbsp Curry powder
³⁄₁₆ tsp Turmeric
0.02 tsp Cayenne pepper
¼ cup Coconut milk
⅓ tbsp Lemon juice
Directions
- 1
Mince the garlic and thinly slice the shallots.
- 2
Cook the lentils according to the package directions.
- 3
In a large skillet over medium heat, add the coconut oil, shallots, garlic, and ginger. Sauté for 2-3 minutes, stirring frequently.
- 4
Add the salt, curry powder, turmeric, and cayenne pepper, and cook for 1 minute. Lower the heat to low.
- 5
Add the coconut milk and stir to combine. Cook over low heat for 3-4 minutes.
- 6
Add the drained lentils and stir. Turn off the heat, add the lemon juice, and stir.
Vitamins & minerals
Amounts for 1 serving (124 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.4 mg | 36% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 242 μg | 61% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 40 mg | 4% |
| Iron | 6 mg | 69% |
| Potassium | 511 mg | 11% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 202 mg | 29% |
| Zinc | 2 mg | 18% |
| Copper | 1 mg | 57% |
| Manganese | 1 mg | 58% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 20 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 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 315 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Coconut Curried Golden Lentils?
One serving of Coconut Curried Golden Lentils (1 serving) has 315 calories, which works out to 253 calories per 100 g. That is about 16% of a 2,000-calorie day.
Are Coconut Curried Golden Lentils high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Coconut Curried Golden Lentils keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Coconut Curried Golden Lentils?
303 mg per serving.
How much sugar is in Coconut Curried Golden Lentils?
1.7 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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