⏱ 80 min total

Curry Spiced Veggie and Grain Bowl

Name: Curry Spiced Veggie and Grain Bowl
Prep time: 30 min
Cook time: 50 min
Total time: 80 min
Yield: 1 serving
Ingredients: ¼ cup Brown rice; ⅛ cup Lentils; ¾ cup Water; ⅛ tsp Salt; ¼ tsp Curry powder; ¼ sweetpotato, 5" long Sweet potato; ¼ Potato medium Potato; 1 cup, chopped Kale; ¾ cup, shredded Red cabbage; ¼ lemon yields Lemon juice; ¼ tsp Olive oil; 1 tbsp Cilantro; ¼ fruit Avocado

Per 1 serving · 518 g · 13 ingredients

Calories

468

23%
of a 2,000 cal day

Protein
16g
13% of calories
Carbs
82g
67% of calories
Fat
11g
20% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Curry Spiced Veggie and Grain Bowl (518 g) has 468 calories, with 16 g of protein, 82 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (32% DV), dietary fiber (49% DV) and Vitamin A (67% DV).

Per 100 g

90cal

low energy density

Protein per 100 cal

3.4g

Net carbs

68g

carbs minus fiber

Fiber

14g

6.8 g sugar

High in

20%+ of the daily value

Protein32%
Dietary fiber49%
Vitamin A67%
Vitamin C147%
Vitamin K426%
Thiamine52%

Good source of

10–19% of the daily value

Vitamin E19%
Choline12%
Calcium17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 30 minCook 50 min

1
Combine the brown rice, lentils, water, salt, and curry powder in a medium saucepan over high heat. Stir and bring to a boil. Cover, reduce to a simmer, and cook until the liquid is absorbed and the rice and lentils are tender, about 30-40 minutes. Add more water if needed.
2
Chop the sweet potato and potato into 1-inch cubes. Steam them in a steamer basket over boiling water until fork tender, about 7-10 minutes. Set aside.
3
In a mixing bowl, combine the chopped kale with half of the lemon juice, a drizzle of olive oil, and a few pinches of salt. Massage the kale until tender. Set aside.
4
In another mixing bowl, toss the shredded cabbage with the remaining lemon juice and a few pinches of salt. Massage until slightly tenderized. Set aside.
5
Fluff the cooked rice and lentils with a fork. Taste and adjust seasoning if needed. Divide between bowls.
6
Top each bowl with steamed potatoes, massaged kale, cabbage, cilantro, and avocado. Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (518 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	602 μg	67%
Vitamin C	133 mg	147%
Vitamin D	0 μg	0%
Vitamin E	3 mg	19%
Vitamin K	511 μg	426%
Thiamine	1 mg	52%
Riboflavin (B2)	0.3 mg	24%
Niacin	5 mg	34%
Vitamin B6	1 mg	76%
Folate (B9)	284 μg	71%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	48%
Choline	65 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	170 mg	17%
Iron	5 mg	58%
Potassium	1,323 mg	28%
Magnesium	155 mg	37%
Phosphorus	374 mg	53%
Zinc	3 mg	25%
Copper	1 mg	161%
Manganese	3 mg	126%
Selenium	13 μg	23%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	51 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	7,165 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	11 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.2 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	24 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 468 calories

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

89min
Walking (3.5 mph)
56min
Cycling (moderate)
39min
Running (6 mph)
66min
Swimming laps

Common questions

How many calories are in Curry Spiced Veggie and Grain Bowl?

One serving of Curry Spiced Veggie and Grain Bowl (1 serving) has 468 calories, which works out to 90 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Curry Spiced Veggie and Grain Bowl high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 13% 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.

Is Curry Spiced Veggie and Grain Bowl keto-friendly?

It is hard to fit into a strict keto diet. One serving has 68 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Curry Spiced Veggie and Grain Bowl?

360 mg per serving.

How much sugar is in Curry Spiced Veggie and Grain Bowl?

6.8 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 (518 g)

Calories468

% Daily Value*

Total fat 11g	14%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 360mg	16%
Total carbohydrate 82g	30%
Dietary fiber 14g	49%
Total sugars 6.8g
Protein 16g

* 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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