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⏱ 75 min total
Recipes

Missir Wat

Per 1 serving · 436 g · 9 ingredients

Calories
634
32%
of a 2,000 cal day
  • Protein
    25g
    16% of calories
  • Carbs
    72g
    45% of calories
  • Fat
    28g
    39% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Missir Wat (436 g) has 634 calories, with 25 g of protein, 72 g of carbohydrates and 28 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (50% DV), dietary fiber (50% DV) and Vitamin C (20% DV). Keep an eye on saturated fat, which provides 20% of the daily value.

Per 100 g
146cal
low energy density
Protein per 100 cal
4g
Net carbs
58g
carbs minus fiber
Fiber
14g
6.6 g sugar

High in

20%+ of the daily value

  • Protein50%
  • Dietary fiber50%
  • Vitamin C20%
  • Vitamin E31%
  • Thiamine94%
  • Riboflavin (B2)23%

Good source of

10–19% of the daily value

  • Vitamin K19%
  • Niacin18%
  • Choline18%
  • Potassium19%
  • Magnesium14%

Watch

20%+ of the daily value

  • Saturated fat20%

Ingredients

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

Directions

Prep 15 minCook 60 min
  1. 1

    Warm a large heavy pot over medium heat. Add 1 teaspoon of the oil and the onions; cook, stirring often, until softened and translucent, 6–8 minutes.

  2. 2

    Pour in the remaining oil and cook the onions 2–3 minutes more. Stir in the berbere and cook 30–60 seconds until fragrant.

  3. 3

    Add the diced tomatoes along with a few spoonfuls of their juices; stir to combine.

  4. 4

    Stir in 3 cups water and bring to a gentle boil. Add the rinsed lentils, reduce heat to a steady simmer, and cook, stirring occasionally, until the lentils are mostly tender, 20–25 minutes. Add more water as needed to maintain a stew-like consistency.

  5. 5

    Stir in the ginger, garlic, and a pinch of salt. Continue simmering until the lentils are fully soft and the flavors meld, 10–20 minutes more, adjusting water and salt to taste.

Vitamins & minerals

Amounts for 1 serving (436 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A11 μg
1%
Vitamin C18 mg
20%
Vitamin D0 μg
0%
Vitamin E5 mg
31%
Vitamin K23 μg
19%
Thiamine1 mg
94%
Riboflavin (B2)0.3 mg
23%
Niacin3 mg
18%
Vitamin B61 mg
54%
Folate (B9)479 μg
120%
Vitamin B120 μg
0%
Pantothenic acid2 mg
44%
Choline101 mg
18%

Minerals

NutrientAmount% Daily Value
Calcium72 mg
7%
Iron7 mg
91%
Potassium871 mg
19%
Magnesium59 mg
14%
Phosphorus305 mg
44%
Zinc3 mg
30%
Copper1 mg
92%
Manganese2 mg
66%
Selenium1 μg
2%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene133 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene1,142 μg—
Lysine2 g—
Maltose0.3 g—
Methionine0.2 g—
Monounsaturated fats20 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch48 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 634 calories

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

  • 120min
    Walking (3.5 mph)
  • 76min
    Cycling (moderate)
  • 53min
    Running (6 mph)
  • 89min
    Swimming laps

Common questions

How many calories are in Missir Wat?

One serving of Missir Wat (1 serving) has 634 calories, which works out to 146 calories per 100 g. That is about 32% of a 2,000-calorie day.

Is Missir Wat high in protein?

It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 16% 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 Missir Wat keto-friendly?

It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Missir Wat?

388 mg per serving.

How much sugar is in Missir Wat?

6.6 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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