⏱ 45 min totalItalian Quinoa & Lentils
Per 1 serving · 436 g · 14 ingredients
of a 2,000 cal day
- Protein23g23% of calories
- Carbs63g63% of calories
- Fat6.4g14% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Italian Quinoa & Lentils (436 g) has 387 calories, with 23 g of protein, 63 g of carbohydrates and 6.4 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (46% DV), dietary fiber (36% DV) and Vitamin K (131% DV). Keep an eye on sodium, which provides 50% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Dietary fiber36%
- Vitamin K131%
- Thiamine58%
- Riboflavin (B2)94%
- Niacin32%
Good source of
10–19% of the daily value
- Vitamin A16%
- Vitamin C19%
- Vitamin E14%
- Choline17%
- Selenium16%
Watch
20%+ of the daily value
- Sodium50%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
¼ small Onion
1 cloves, minced Garlic
¾ cup, pieces or slices White mushrooms
¼ cup Lentils
³⁄₁₆ cup Quinoa- 🥄¹⁄₁₆ tsp Salt
¼ tsp, leaves Thyme
1 cup Vegetable broth
⅛ cup Sun-dried tomatoes
1 cup Spinach
⅛ tsp Lemon juice
¼ dash Black pepper- 🥄¼ tbsp Nutritional yeast
Directions
- 1
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook, stirring frequently, until the onion is clear and soft, about 5 minutes.
- 2
Add the garlic and mushrooms. Cook until the mushrooms have released their juices and reduced in size, about 4-5 minutes.
- 3
Add the lentils, quinoa, salt, thyme, and broth. Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 30 minutes, or until the lentils are tender. If all of the liquid has been absorbed, add a splash of extra broth or water.
- 4
Add the sun-dried tomatoes and spinach to the pot. Stir until the spinach has wilted completely into the quinoa and lentil mixture. Add a splash of lemon juice, along with black pepper to taste and extra salt as needed.
Vitamins & minerals
Amounts for 1 serving (436 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 145 μg | 16% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 157 μg | 131% |
| Thiamine | 1 mg | 58% |
| Riboflavin (B2) | 1 mg | 94% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 388 μg | 97% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 44% |
| Choline | 92 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 86 mg | 9% |
| Iron | 7 mg | 84% |
| Potassium | 1,166 mg | 25% |
| Magnesium | 130 mg | 31% |
| Phosphorus | 375 mg | 54% |
| Zinc | 3 mg | 29% |
| Copper | 1 mg | 92% |
| 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 | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,743 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 | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,098 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 41 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 387 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Italian Quinoa & Lentils?
One serving of Italian Quinoa & Lentils (1 serving) has 387 calories, which works out to 89 calories per 100 g. That is about 19% of a 2,000-calorie day.
Are Italian Quinoa & Lentils high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 23% 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 Italian Quinoa & Lentils keto-friendly?
It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Italian Quinoa & Lentils?
1157 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Italian Quinoa & Lentils?
5.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
467 calFettuccine with Spinach Ricotta Sauce1 serving
325 calSpinach, Black Bean, and Banana Smoothie1 serving
587 calSuper Green Smoothie1 serving
531 calSmoked Salmon and Egg Tortilla1 serving
219 calNapa Cabbage, Tomato, and Avocado Salad1 serving
185 calCinnamon Blueberry Yogurt Smoothie1 serving
259 calClassic Scones with Jam1 serving
281 calChicken with Roasted Tomato and Red Onions1 serving