⏱ 10 min total

Cumin Lentils in Endive Leaves

Name: Cumin Lentils in Endive Leaves
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 serving
Ingredients: 1 cup Lentils; 2 tbsp chopped Shallots; 2 tsp, whole Fennel seed; 1 tsp, ground Cumin seed; 4 oz Greek yogurt; ¼ cup Parsley; ¼ tsp Black pepper; ¼ tsp Salt; ½ head Endive

Per 1 serving · 612 g · 9 ingredients

Calories

382

19%
of a 2,000 cal day

Protein
35g
34% of calories
Carbs
59g
59% of calories
Fat
3.1g
7% of calories

Portion

✓ Protein-dense
✓ Low saturated fat

At a glance

One serving of Cumin Lentils in Endive Leaves (612 g) has 382 calories, with 35 g of protein, 59 g of carbohydrates and 3.1 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (70% DV), dietary fiber (95% DV) and Vitamin A (38% DV). Keep an eye on sodium, which provides 51% of the daily value.

Per 100 g

62cal

low energy density

Protein per 100 cal

9.1g

Net carbs

33g

carbs minus fiber

Fiber

27g

9.6 g sugar

High in

20%+ of the daily value

Protein70%
Dietary fiber95%
Vitamin A38%
Vitamin C47%
Vitamin K703%
Thiamine41%

Good source of

10–19% of the daily value

Vitamin E11%

Watch

20%+ of the daily value

Sodium51%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 5 min

1
Rinse cooked or canned lentils in a colander and drain very well.
2
Warm a skillet over medium heat and dry-sauté the chopped shallots, stirring occasionally, until lightly charred at the edges, about 5 minutes. Transfer to a mixing bowl.
3
Add the fennel seeds, ground cumin, yogurt, and drained lentils to the bowl and stir until evenly combined. Fold in the chopped parsley and season with salt and pepper to taste.
4
Separate the endive leaves and spoon a heaping amount of the lentil mixture into each leaf. Garnish with a little extra chopped parsley, if desired, and serve.

Vitamins & minerals

Amounts for 1 serving (612 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	344 μg	38%
Vitamin C	42 mg	47%
Vitamin D	0 μg	0%
Vitamin E	2 mg	11%
Vitamin K	843 μg	703%
Thiamine	0.5 mg	41%
Riboflavin (B2)	1 mg	47%
Niacin	4 mg	25%
Vitamin B6	1 mg	42%
Folate (B9)	761 μg	190%
Vitamin B12	1 μg	36%
Pantothenic acid	4 mg	82%
Choline	130 mg	24%

Minerals

Nutrient	Amount	% Daily Value
Calcium	402 mg	40%
Iron	13 mg	160%
Potassium	1,974 mg	42%
Magnesium	161 mg	38%
Phosphorus	637 mg	91%
Zinc	6 mg	51%
Copper	1 mg	88%
Manganese	3 mg	112%
Selenium	17 μg	32%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	4,128 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 g	—
Galactose	1 g	—
Glucose	0 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	3 g	—
Leucine	2 g	—
Lycopene	0.1 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	1 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 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 382 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

73min
Walking (3.5 mph)
46min
Cycling (moderate)
32min
Running (6 mph)
54min
Swimming laps

Common questions

How many calories are in Cumin Lentils in Endive Leaves?

One serving of Cumin Lentils in Endive Leaves (1 serving) has 382 calories, which works out to 62 calories per 100 g. That is about 19% of a 2,000-calorie day.

Are Cumin Lentils in Endive Leaves high in protein?

Yes. It has 35 g of protein per serving, and 34% of its calories come from protein (9.1 g of protein per 100 calories).

Are Cumin Lentils in Endive Leaves keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cumin Lentils in Endive Leaves?

1169 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cumin Lentils in Endive Leaves?

9.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (612 g)

Calories382

% Daily Value*

Total fat 3.1g	4%
Saturated fat 0.4g	2%
Trans fat 0g
Cholesterol 5.7mg	2%
Sodium 1,169mg	51%
Total carbohydrate 59g	22%
Dietary fiber 27g	95%
Total sugars 9.6g
Protein 35g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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