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Sautéed Lentils and Mushrooms with Soy Ginger Glaze⏱ 30 min total
Recipes

Sautéed Lentils and Mushrooms with Soy Ginger Glaze

Per 1 serving · 538 g · 7 ingredients

Calories
421
21%
of a 2,000 cal day
  • Protein
    27g
    25% of calories
  • Carbs
    64g
    59% of calories
  • Fat
    8g
    17% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Sautéed Lentils and Mushrooms with Soy Ginger Glaze (538 g) has 421 calories, with 27 g of protein, 64 g of carbohydrates and 8 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (54% DV), dietary fiber (40% DV) and thiamine (76% DV). Keep an eye on sodium, which provides 22% of the daily value.

Per 100 g
78cal
low energy density
Protein per 100 cal
6.4g
Net carbs
53g
carbs minus fiber
Fiber
11g
3.5 g sugar

High in

20%+ of the daily value

  • Protein54%
  • Dietary fiber40%
  • Thiamine76%
  • Riboflavin (B2)37%
  • Niacin34%
  • Vitamin B645%

Good source of

10–19% of the daily value

  • Vitamin E10%
  • Potassium19%
  • Magnesium13%
  • Selenium13%

Watch

20%+ of the daily value

  • Sodium22%

Ingredients

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

Directions

Prep 10 minCook 20 min
  1. 1

    Rinse lentils under cool water. Bring the water to a boil in a medium pot, add lentils, reduce to a gentle simmer, and cook 15–20 minutes until just tender; drain excess water.

  2. 2

    Meanwhile, heat oil in a large skillet over medium heat. Add the sliced mushrooms and cook, stirring occasionally, until browned and tender, 5–7 minutes.

  3. 3

    Whisk the soy sauce, ground ginger, and garlic powder in a small bowl to make a glaze.

  4. 4

    Add the drained lentils to the skillet with the mushrooms. Pour in the soy-ginger glaze and toss to coat evenly.

  5. 5

    Cook, stirring, 3–5 minutes until the glaze slightly reduces and everything is well coated. Serve hot.

Vitamins & minerals

Amounts for 1 serving (538 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A2 μg
0%
Vitamin C6 mg
6%
Vitamin D0.2 μg
1%
Vitamin E1 mg
10%
Vitamin K9 μg
7%
Thiamine1 mg
76%
Riboflavin (B2)0.5 mg
37%
Niacin5 mg
34%
Vitamin B61 mg
45%
Folate (B9)474 μg
118%
Vitamin B120.1 μg
2%
Pantothenic acid3 mg
62%
Choline108 mg
20%

Minerals

NutrientAmount% Daily Value
Calcium38 mg
4%
Iron7 mg
87%
Potassium902 mg
19%
Magnesium56 mg
13%
Phosphorus344 mg
49%
Zinc4 mg
32%
Copper1 mg
102%
Manganese2 mg
70%
Selenium7 μg
13%
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 carotene22 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0.4 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0.3 g—
Methionine0.2 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch48 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20.2 μg—
Vitamin D30 μg—

Burning 421 calories

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

  • 80min
    Walking (3.5 mph)
  • 51min
    Cycling (moderate)
  • 35min
    Running (6 mph)
  • 59min
    Swimming laps

Common questions

How many calories are in Sautéed Lentils and Mushrooms with Soy Ginger Glaze?

One serving of Sautéed Lentils and Mushrooms with Soy Ginger Glaze (1 serving) has 421 calories, which works out to 78 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Sautéed Lentils and Mushrooms with Soy Ginger Glaze high in protein?

It provides a solid 27 g of protein per serving (54% of the 50 g daily value), but protein supplies only 25% 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 Sautéed Lentils and Mushrooms with Soy Ginger Glaze keto-friendly?

It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sautéed Lentils and Mushrooms with Soy Ginger Glaze?

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

How much sugar is in Sautéed Lentils and Mushrooms with Soy Ginger Glaze?

3.5 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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