⏱ 35 min totalMustardy Lentil & Sweet Potatoes
Per 1 serving · 156 g · 10 ingredients
of a 2,000 cal day
- Protein15g20% of calories
- Carbs50g65% of calories
- Fat5.1g15% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Mustardy Lentil & Sweet Potatoes (156 g) has 297 calories, with 15 g of protein, 50 g of carbohydrates and 5.1 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (31% DV), dietary fiber (30% DV) and Vitamin A (52% DV). Keep an eye on sodium, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber30%
- Vitamin A52%
- Vitamin K29%
- Thiamine51%
- Vitamin B636%
Good source of
10–19% of the daily value
- Riboflavin (B2)18%
- Niacin15%
- Choline11%
- Potassium14%
- Magnesium13%
- Selenium11%
Watch
20%+ of the daily value
- Sodium21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
½ sweetpotato, 5" long Sweet potato
1 medium Scallions
½ cloves, minced Garlic
½ tbsp Tahini
½ tbsp Dijon mustard
¼ tbsp Tamari soy sauce
¼ tbsp Lime juice
½ tsp Maple syrup- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
Directions
- 1
Peel the sweet potatoes and cut into 1/2-inch cubes. Set a steamer basket over simmering water and steam until very tender, 15–20 minutes. Transfer to a large bowl to cool slightly.
- 2
Rinse the lentils. Add to a pot with plenty of water to cover by a few inches, bring to a boil, then reduce to a gentle simmer and cook until tender but still holding their shape, about 25 minutes. Drain well.
- 3
Thinly slice the scallions. Add the cooked lentils and scallions to the bowl with the sweet potatoes.
- 4
In a small bowl, whisk together the garlic, tahini, Dijon, soy sauce, lime juice, maple syrup, red pepper flakes, and 1 tablespoon water until smooth. Pour over the salad and toss gently to coat. Taste and adjust with more lime or mustard as desired, then serve warm or at room temperature.
Vitamins & minerals
Amounts for 1 serving (156 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 470 μg | 52% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 35 μg | 29% |
| Thiamine | 1 mg | 51% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 256 μg | 64% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 61 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 91 mg | 9% |
| Iron | 5 mg | 58% |
| Potassium | 654 mg | 14% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 243 mg | 35% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 66% |
| Manganese | 1 mg | 50% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 5,636 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 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 | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 32 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 297 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Mustardy Lentil & Sweet Potatoes?
One serving of Mustardy Lentil & Sweet Potatoes (1 serving) has 297 calories, which works out to 190 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Mustardy Lentil & Sweet Potatoes high in protein?
It provides a solid 15 g of protein per serving (31% 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.
Are Mustardy Lentil & Sweet Potatoes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mustardy Lentil & Sweet Potatoes?
482 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mustardy Lentil & Sweet Potatoes?
6.2 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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