⏱ 55 min totalSalsa Verde Lentil Tacos with Mango-Pomegranate Pico
Per 1 serving · 311 g · 14 ingredients
of a 2,000 cal day
- Protein21g18% of calories
- Carbs66g57% of calories
- Fat13g25% of calories
At a glance
One serving of Salsa Verde Lentil Tacos with Mango-Pomegranate Pico (311 g) has 442 calories, with 21 g of protein, 66 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (41% DV), dietary fiber (42% DV) and Vitamin C (70% DV). Keep an eye on saturated fat, which provides 30% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Dietary fiber42%
- Vitamin C70%
- Vitamin K21%
- Thiamine31%
- Riboflavin (B2)22%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin E11%
- Vitamin B1210%
- Choline11%
- Potassium18%
Watch
20%+ of the daily value
- Saturated fat30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 tbsp Lentils
¼ fruit without refuse Mango
⅛ cup arils (seed/juice sacs) Pomegranate
⅛ small raw Red onion
⅛ cup Cilantro
1 tsp Lime juice
3 medium Tomatillos
¼ pepper Poblano pepper
¼ pepper Jalapeno peppers
¾ clove Garlic- 🥄¼ dash Salt
¼ dash Black pepper
2 tortilla Corn tortillas
¼ cup, shredded Cheddar cheese
Directions
- 1
Cook the lentils in lightly salted water according to package directions; drain and set aside.
- 2
Combine diced mango, pomegranate arils, chopped red onion, half the cilantro, and 1 teaspoon of the lime juice in a bowl. Stir, cover, and refrigerate until serving.
- 3
Position an oven rack 6 inches from the broiler and line a sheet pan with foil. Husk, rinse, and halve the tomatillos; place cut side down on the pan with the unpeeled garlic, halved seeded jalapeño, and whole poblano. Broil until charred in spots, 5–8 minutes.
- 4
Let the vegetables cool briefly. Peel and seed the poblano and slip the skins off the garlic, then blend with the tomatillos, jalapeño, remaining cilantro, and remaining lime juice until smooth.
- 5
Stir about 1 cup of the salsa verde into the cooked lentils (roughly 1/4 cup per serving). Season to taste with salt and pepper.
- 6
Warm the tortillas if desired. Assemble tacos with cheese, the saucy lentils, a spoonful of mango–pomegranate pico, and extra salsa verde on the side.
Vitamins & minerals
Amounts for 1 serving (311 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 136 μg | 15% |
| Vitamin C | 63 mg | 70% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 26 μg | 21% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 223 μg | 56% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 268 mg | 27% |
| Iron | 4 mg | 47% |
| Potassium | 829 mg | 18% |
| Magnesium | 89 mg | 21% |
| Phosphorus | 446 mg | 64% |
| Zinc | 3 mg | 28% |
| Copper | 1 mg | 62% |
| Manganese | 1 mg | 39% |
| Selenium | 12 μg | 22% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 18 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 528 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 72 μg | — |
| Serine | 1 g | — |
| Starch | 18 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 442 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 84minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in Salsa Verde Lentil Tacos with Mango-Pomegranate Pico?
One serving of Salsa Verde Lentil Tacos with Mango-Pomegranate Pico (1 serving) has 442 calories, which works out to 142 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Salsa Verde Lentil Tacos with Mango-Pomegranate Pico high in protein?
It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 18% 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 Salsa Verde Lentil Tacos with Mango-Pomegranate Pico keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Salsa Verde Lentil Tacos with Mango-Pomegranate Pico?
248 mg per serving.
How much sugar is in Salsa Verde Lentil Tacos with Mango-Pomegranate Pico?
16 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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