⏱ 60 min total

Lentils with Zucchini and Roasted Garlic

Name: Lentils with Zucchini and Roasted Garlic
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: ¼ cup Lentils; ⅛ tsp Turmeric; ½ tsp Salt; 1 cup Water; ½ tbsp Olive oil; 2 cloves, minced Garlic; ¼ tsp, whole Cumin seed; ³⁄₁₆ cup, chopped Onion; 1 cup, chopped Zucchini; ¼ tbsp Coriander seed; ³⁄₁₆ tbsp, ground Cumin seed; ⅛ tsp Paprika; ½ tbsp Cilantro

Per 1 serving · 455 g · 13 ingredients

Calories

282

14%
of a 2,000 cal day

Protein
15g
20% of calories
Carbs
41g
55% of calories
Fat
8.5g
26% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Lentils with Zucchini and Roasted Garlic (455 g) has 282 calories, with 15 g of protein, 41 g of carbohydrates and 8.5 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (29% DV), dietary fiber (28% DV) and Vitamin C (32% DV). Keep an eye on sodium, which provides 51% of the daily value.

Per 100 g

62cal

low energy density

Protein per 100 cal

5.2g

Net carbs

33g

carbs minus fiber

Fiber

7.8g

5.3 g sugar

High in

20%+ of the daily value

Protein29%
Dietary fiber28%
Vitamin C32%
Thiamine38%
Vitamin B646%
Folate (B9)66%

Good source of

10–19% of the daily value

Vitamin E10%
Vitamin K12%
Riboflavin (B2)18%
Niacin13%
Choline11%
Potassium17%

Watch

20%+ of the daily value

Sodium51%

Ingredients

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

Directions

Prep 15 minCook 45 min

1
Rinse the lentils. Combine lentils, turmeric, salt, and water in a large saucepan and bring to a boil, skimming any foam. Reduce heat, cover, and simmer until tender, 15–20 minutes; keep warm in the pot or transfer to a warm serving bowl.
2
Meanwhile, heat the oil in a medium saucepan over medium heat. Add the garlic and cook until lightly golden. Stir in the cumin seeds (they should sizzle), then add the onion and zucchini; cook, stirring occasionally, until the zucchini is just tender, 10–15 minutes.
3
Grind the coriander seeds to a powder if whole. Sprinkle in the ground coriander and ground cumin, and cook, stirring, until fragrant and the zucchini is fully tender, about 10 minutes more.
4
Remove from the heat, stir in the paprika, and immediately pour the hot zucchini mixture over the warm lentils. Gently swirl to combine and garnish with cilantro. Serve with rice or Indian breads.

Vitamins & minerals

Amounts for 1 serving (455 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	23 μg	3%
Vitamin C	29 mg	32%
Vitamin D	0 μg	0%
Vitamin E	1 mg	10%
Vitamin K	14 μg	12%
Thiamine	0.5 mg	38%
Riboflavin (B2)	0.2 mg	18%
Niacin	2 mg	13%
Vitamin B6	1 mg	46%
Folate (B9)	266 μg	66%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	28%
Choline	62 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	84 mg	8%
Iron	6 mg	69%
Potassium	778 mg	17%
Magnesium	62 mg	15%
Phosphorus	216 mg	31%
Zinc	2 mg	21%
Copper	0.4 mg	46%
Manganese	1 mg	51%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	2 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	264 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 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	6 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	0.5 g	—
Total omega 3	0.1 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 282 calories

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

54min
Walking (3.5 mph)
34min
Cycling (moderate)
24min
Running (6 mph)
40min
Swimming laps

Common questions

How many calories are in Lentils with Zucchini and Roasted Garlic?

One serving of Lentils with Zucchini and Roasted Garlic (1 serving) has 282 calories, which works out to 62 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Lentils with Zucchini and Roasted Garlic high in protein?

It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 20% 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 Zucchini and Roasted Garlic keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 55% 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 Zucchini and Roasted Garlic?

1182 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Lentils with Zucchini and Roasted Garlic?

5.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (455 g)

Calories282

% Daily Value*

Total fat 8.5g	11%
Saturated fat 1.1g	6%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,182mg	51%
Total carbohydrate 41g	15%
Dietary fiber 7.8g	28%
Total sugars 5.3g
Protein 15g

* 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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