⏱ 45 min totalLentils with Kale and Asparagus
Per 1 serving · 144 g · 12 ingredients
of a 2,000 cal day
- Protein14g21% of calories
- Carbs37g54% of calories
- Fat7.7g25% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Lentils with Kale and Asparagus (144 g) has 263 calories, with 14 g of protein, 37 g of carbohydrates and 7.7 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (29% DV), dietary fiber (27% DV) and Vitamin A (20% DV).
High in
20%+ of the daily value
- Protein29%
- Dietary fiber27%
- Vitamin A20%
- Vitamin C54%
- Vitamin K216%
- Thiamine42%
Good source of
10–19% of the daily value
- Vitamin E15%
- Riboflavin (B2)14%
- Niacin12%
- Choline10%
- Potassium13%
- Magnesium11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
½ tbsp Olive oil
⅛ medium Onion
½ cloves, minced Garlic
¼ tsp Ginger root
¼ tsp Curry powder
2 spear, medium Asparagus
½ cup, chopped Kale
1 tbsp Cilantro
⅛ lemon yields Lemon juice- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Bring a large pot of salted water to a boil. Add the lentils and cook until tender but still holding their shape, about 25 minutes; drain thoroughly.
- 2
While the lentils cook, warm the olive oil in a medium skillet over medium-high heat. Add the onion and sauté until softened and lightly golden, 4 to 5 minutes.
- 3
Stir in the garlic and ginger; cook until fragrant, about 30 seconds. Sprinkle in the curry powder with a pinch of salt and pepper and toast for 30 seconds more.
- 4
Add the asparagus and cook, stirring, until bright green and crisp-tender, 2 to 3 minutes. Stir in the kale and cook just until wilted, 2 to 3 minutes.
- 5
Fold in the drained lentils and toss to combine. Remove from the heat, stir in the cilantro and lemon juice, and season to taste with additional salt and pepper.
Vitamins & minerals
Amounts for 1 serving (144 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 184 μg | 20% |
| Vitamin C | 48 mg | 54% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 260 μg | 216% |
| Thiamine | 1 mg | 42% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 299 μg | 75% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 85 mg | 8% |
| Iron | 5 mg | 57% |
| Potassium | 600 mg | 13% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 192 mg | 27% |
| Zinc | 2 mg | 18% |
| Copper | 1 mg | 102% |
| Manganese | 1 mg | 45% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 21 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,180 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 | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 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 | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 24 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 | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 263 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 50minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Lentils with Kale and Asparagus?
One serving of Lentils with Kale and Asparagus (1 serving) has 263 calories, which works out to 183 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Lentils with Kale and Asparagus high in protein?
It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 21% 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 Lentils with Kale and Asparagus keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lentils with Kale and Asparagus?
57 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Lentils with Kale and Asparagus?
3.1 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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