⏱ 30 min totalLentils with Veggies, Avocado, Walnuts, and Hummus
Per 1 serving · 289 g · 11 ingredients
of a 2,000 cal day
- Protein20g14% of calories
- Carbs46g33% of calories
- Fat33g53% of calories
- ✓ Cholesterol free
At a glance
One serving of Lentils with Veggies, Avocado, Walnuts, and Hummus (289 g) has 531 calories, with 20 g of protein, 46 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (41% DV), dietary fiber (48% DV) and Vitamin A (50% DV). Keep an eye on saturated fat, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Dietary fiber48%
- Vitamin A50%
- Vitamin C42%
- Vitamin E40%
- Vitamin K397%
Good source of
10–19% of the daily value
- Choline16%
- Calcium15%
Watch
20%+ of the daily value
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
1 tbsp Olive oil
3 spear, medium Asparagus
1 ½ cloves, minced Garlic
3 cup Spinach- 🥄½ dash Salt
½ dash Black pepper
¼ fruit Avocado
1 tbsp Hummus
1 tsp Sriracha
⅛ cup, chopped English walnuts
Directions
- 1
Rinse the lentils, then simmer in plenty of boiling water until tender but still holding their shape, 20–25 minutes; begin checking at 15 minutes. Drain well.
- 2
Warm the olive oil in a large sauté pan over medium-high heat. Cut asparagus into bite-size pieces and cook until just tender, about 3 minutes. Stir in minced garlic for 30 seconds, then add spinach and cook until wilted, about 2 minutes, adding a splash of water if the pan is dry. Season with salt and pepper to taste.
- 3
Divide lentils between bowls and top with the sautéed vegetables. Add avocado slices, a dollop of hummus, and a drizzle of sriracha. Finish with chopped walnuts and serve.
Vitamins & minerals
Amounts for 1 serving (289 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 451 μg | 50% |
| Vitamin C | 38 mg | 42% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 40% |
| Vitamin K | 476 μg | 397% |
| Thiamine | 1 mg | 53% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 1 mg | 62% |
| Folate (B9) | 497 μg | 124% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 85 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 153 mg | 15% |
| Iron | 8 mg | 99% |
| Potassium | 1,301 mg | 28% |
| Magnesium | 151 mg | 36% |
| Phosphorus | 316 mg | 45% |
| Zinc | 3 mg | 31% |
| Copper | 1 mg | 109% |
| Manganese | 2 mg | 101% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 16 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 5,323 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 | 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 | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 10 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 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 531 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 101minWalking (3.5 mph)
- 64minCycling (moderate)
- 44minRunning (6 mph)
- 75minSwimming laps
Common questions
How many calories are in Lentils with Veggies, Avocado, Walnuts, and Hummus?
One serving of Lentils with Veggies, Avocado, Walnuts, and Hummus (1 serving) has 531 calories, which works out to 184 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Lentils with Veggies, Avocado, Walnuts, and Hummus high in protein?
It provides a solid 20 g of protein per serving (41% of the 50 g daily value), but protein supplies only 14% 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 Veggies, Avocado, Walnuts, and Hummus keto-friendly?
It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 33% 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 Veggies, Avocado, Walnuts, and Hummus?
320 mg per serving.
How much sugar is in Lentils with Veggies, Avocado, Walnuts, and Hummus?
3.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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