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Lentil Broccoli Bites with Cream Sauce⏱ 70 min total
Recipes

Lentil Broccoli Bites with Cream Sauce

Per 1 serving · 231 g · 20 ingredients

Calories
392
20%
of a 2,000 cal day
  • Protein
    13g
    12% of calories
  • Carbs
    27g
    27% of calories
  • Fat
    28g
    61% of calories
Portion

At a glance

One serving of Lentil Broccoli Bites with Cream Sauce (231 g) has 392 calories, with 13 g of protein, 27 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (25% DV), dietary fiber (21% DV) and Vitamin C (50% DV). Keep an eye on saturated fat and cholesterol, which provide 45% and 29% of the daily value.

Per 100 g
170cal
medium energy density
Protein per 100 cal
3.2g
Net carbs
21g
carbs minus fiber
Fiber
5.8g
3.3 g sugar

High in

20%+ of the daily value

  • Protein25%
  • Dietary fiber21%
  • Vitamin C50%
  • Vitamin E34%
  • Vitamin K46%
  • Thiamine21%

Good source of

10–19% of the daily value

  • Vitamin A17%
  • Choline15%
  • Calcium10%
  • Potassium10%
  • Magnesium14%
  • Zinc14%

Watch

20%+ of the daily value

  • Saturated fat45%
  • Cholesterol29%

Ingredients

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

Directions

Prep 15 minCook 55 min
  1. 1

    Heat the oven to 425°F. Toss broccoli with the onions, 1 minced garlic clove, and 2 tablespoons olive oil. Spread on a parchment-lined baking sheet and roast until tender and lightly charred, 15–20 minutes. Pulse in a food processor to small bits (no larger than a lentil); measure 1 cup for the mixture.

  2. 2

    Meanwhile, combine lentils and water in a medium pot. Bring to a boil, then simmer until tender, 23–25 minutes. Add a splash more water if needed; drain any excess.

  3. 3

    In the food processor, add the cooked lentils, 1 cup chopped roasted broccoli mixture, almonds, panko, oregano, basil, salt, and pepper. Pulse just to combine. Add the egg and pulse until the mixture holds together but the lentils retain some texture.

  4. 4

    Roll into 12 golf ball–sized bites and arrange on a parchment-lined baking sheet. Lightly brush or mist with olive oil. Bake until browned and crisp, 25–30 minutes.

  5. 5

    For the sauce, warm 2 teaspoons olive oil in a small saucepan over medium-low heat. Add the remaining minced garlic clove and cook 1 minute. Stir in the cream and lemon zest; bring to a gentle boil and cook until slightly thickened, 6–8 minutes. Off heat, stir in lemon juice; season with a pinch of salt and pepper.

  6. 6

    Serve the lentil broccoli bites hot with the lemon cream sauce spooned over or on the side for dipping.

Vitamins & minerals

Amounts for 1 serving (231 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A157 μg
17%
Vitamin C45 mg
50%
Vitamin D0.5 μg
3%
Vitamin E5 mg
34%
Vitamin K55 μg
46%
Thiamine0.3 mg
21%
Riboflavin (B2)0.3 mg
23%
Niacin1 mg
9%
Vitamin B60.3 mg
21%
Folate (B9)159 μg
40%
Vitamin B120.2 μg
7%
Pantothenic acid1 mg
22%
Choline81 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium96 mg
10%
Iron3 mg
35%
Potassium465 mg
10%
Magnesium58 mg
14%
Phosphorus203 mg
29%
Zinc2 mg
14%
Copper0.3 mg
36%
Manganese1 mg
33%
Selenium6 μg
11%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene11 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene193 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine1 g—
Lycopene0.2 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.2 g—
Monounsaturated fats14 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol140 μg—
Serine1 g—
Starch12 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 62 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.5 μg—

Burning 392 calories

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

  • 74min
    Walking (3.5 mph)
  • 47min
    Cycling (moderate)
  • 33min
    Running (6 mph)
  • 55min
    Swimming laps

Common questions

How many calories are in Lentil Broccoli Bites with Cream Sauce?

One serving of Lentil Broccoli Bites with Cream Sauce (1 serving) has 392 calories, which works out to 170 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Lentil Broccoli Bites with Cream Sauce high in protein?

It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 12% 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 Lentil Broccoli Bites with Cream Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Lentil Broccoli Bites with Cream Sauce?

389 mg per serving.

How much sugar is in Lentil Broccoli Bites with Cream Sauce?

3.3 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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