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Rice and Lentil Curry Bowls with Cilantro Cashew Sauce⏱ 85 min total
Recipes

Rice and Lentil Curry Bowls with Cilantro Cashew Sauce

Per 1 serving · 401 g · 19 ingredients

Calories
501
25%
of a 2,000 cal day
  • Protein
    17g
    13% of calories
  • Carbs
    73g
    56% of calories
  • Fat
    18g
    31% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Rice and Lentil Curry Bowls with Cilantro Cashew Sauce (401 g) has 501 calories, with 17 g of protein, 73 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (34% DV), dietary fiber (39% DV) and Vitamin A (79% DV). Keep an eye on sodium, which provides 51% of the daily value.

Per 100 g
125cal
low energy density
Protein per 100 cal
3.4g
Net carbs
62g
carbs minus fiber
Fiber
11g
12 g sugar

High in

20%+ of the daily value

  • Protein34%
  • Dietary fiber39%
  • Vitamin A79%
  • Vitamin C27%
  • Vitamin E24%
  • Vitamin K29%

Good source of

10–19% of the daily value

  • Riboflavin (B2)15%
  • Choline11%
  • Selenium16%

Watch

20%+ of the daily value

  • Sodium51%

Ingredients

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

Directions

Prep 20 minCook 65 min
  1. 1

    Preheat the oven to 450°F.

  2. 2

    In a food processor or blender, puree the cilantro, cashews, water, salt, lime juice, and honey until smooth. Adjust seasoning as needed and set aside.

  3. 3

    Toss the carrots with half of the olive oil, half of the garam masala, and the chili powder. Roast for 20-30 minutes until golden brown.

  4. 4

    Cook the rice according to package instructions.

  5. 5

    Heat the remaining olive oil in a skillet over medium heat. Sauté the onion and garlic for 3-5 minutes. Add the curry paste, cumin, and remaining garam masala; sauté for 2-3 minutes.

  6. 6

    Add the lentils, tomato puree, and broth. Simmer, adding extra broth or water as needed, for 30-45 minutes until the lentils are soft.

  7. 7

    Stir the cooked rice into the lentil mixture, adding extra broth or water as necessary. Season with salt to taste.

  8. 8

    Serve the curry in bowls topped with roasted carrots, avocado slices, and cilantro cashew dressing.

Vitamins & minerals

Amounts for 1 serving (401 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A707 μg
79%
Vitamin C24 mg
27%
Vitamin D0 μg
0%
Vitamin E4 mg
24%
Vitamin K35 μg
29%
Thiamine1 mg
50%
Riboflavin (B2)0.2 mg
15%
Niacin5 mg
30%
Vitamin B61 mg
43%
Folate (B9)284 μg
71%
Vitamin B120 μg
0%
Pantothenic acid2 mg
43%
Choline58 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium86 mg
9%
Iron7 mg
81%
Potassium1,167 mg
25%
Magnesium114 mg
27%
Phosphorus312 mg
45%
Zinc3 mg
28%
Copper1 mg
107%
Manganese1 mg
58%
Selenium9 μg
16%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene2,841 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene7,049 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride5 μg—
Fructose3 g—
Galactose0.1 g—
Glucose3 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene13,597 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.2 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch21 g—
Sucrose5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 501 calories

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

  • 95min
    Walking (3.5 mph)
  • 60min
    Cycling (moderate)
  • 42min
    Running (6 mph)
  • 71min
    Swimming laps

Common questions

How many calories are in Rice and Lentil Curry Bowls with Cilantro Cashew Sauce?

One serving of Rice and Lentil Curry Bowls with Cilantro Cashew Sauce (1 serving) has 501 calories, which works out to 125 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Rice and Lentil Curry Bowls with Cilantro Cashew Sauce high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 13% 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 Rice and Lentil Curry Bowls with Cilantro Cashew Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 62 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Rice and Lentil Curry Bowls with Cilantro Cashew Sauce?

1174 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Rice and Lentil Curry Bowls with Cilantro Cashew Sauce?

12 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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