⏱ 55 min total

Spiced Black Lentils with Yogurt and Mint

Name: Spiced Black Lentils with Yogurt and Mint
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 1 serving
Ingredients: ¼ dash Salt; ¼ cup Lentils; ⅛ tsp, whole Cumin seed; ½ tbsp Olive oil; 2 oz Greek yogurt; ½ clove Garlic; ¹⁄₁₆ cup Spearmint; ⅛ tsp Coriander seed; ⅛ tsp Mustard seed; ¼ tsp Red wine vinegar; ¾ cup Chicken broth; ¼ small Onion

Per 1 serving · 318 g · 12 ingredients

Calories

288

14%
of a 2,000 cal day

Protein
19g
26% of calories
Carbs
36g
49% of calories
Fat
8.1g
25% of calories

Portion

At a glance

One serving of Spiced Black Lentils with Yogurt and Mint (318 g) has 288 calories, with 19 g of protein, 36 g of carbohydrates and 8.1 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (39% DV), dietary fiber (21% DV) and thiamine (37% DV). Keep an eye on sodium, which provides 32% of the daily value.

Per 100 g

90cal

low energy density

Protein per 100 cal

6.7g

Net carbs

30g

carbs minus fiber

Fiber

4.4 g sugar

High in

20%+ of the daily value

Protein39%
Dietary fiber21%
Thiamine37%
Riboflavin (B2)27%
Vitamin B627%
Folate (B9)61%

Good source of

10–19% of the daily value

Niacin12%
Vitamin B1219%
Choline11%
Calcium11%
Potassium11%
Zinc19%

Watch

20%+ of the daily value

Sodium32%

Ingredients

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

Directions

Prep 10 minCook 45 min

1
Finely chop the onion and garlic. Lightly crush the cumin and coriander; if using whole mustard seeds, crush them as well. Heat the olive oil in a medium saucepan over medium-high until shimmering, then stir in the cumin, coriander, and mustard and cook until fragrant and sizzling, about 1 minute.
2
Add the onion and garlic; cook, stirring often, until just softened, about 5 minutes. Stir in the lentils and broth, bring to a boil, then reduce heat and simmer partially covered until the lentils are tender, 30–40 minutes, adding a little more broth or water if needed to keep them just covered.
3
Stir in the vinegar and season to taste with salt. Transfer to a serving bowl, spoon the yogurt over the top, and finish with the mint. If desired, drizzle with a little additional olive oil just before serving.

Vitamins & minerals

Amounts for 1 serving (318 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	13 μg	1%
Vitamin C	5 mg	5%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	7 μg	5%
Thiamine	0.4 mg	37%
Riboflavin (B2)	0.4 mg	27%
Niacin	2 mg	12%
Vitamin B6	0.4 mg	27%
Folate (B9)	244 μg	61%
Vitamin B12	0.4 μg	19%
Pantothenic acid	1 mg	25%
Choline	58 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	109 mg	11%
Iron	4 mg	53%
Potassium	505 mg	11%
Magnesium	39 mg	9%
Phosphorus	234 mg	33%
Zinc	2 mg	19%
Copper	0.4 mg	42%
Manganese	1 mg	36%
Selenium	7 μg	13%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	15 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0.4 g	—
Galactose	0.4 g	—
Glucose	0.4 g	—
Glutamic acid	2 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	1 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.2 g	—
Methionine	0.1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	1 μg	—
Serine	1 g	—
Starch	24 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 288 calories

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

55min
Walking (3.5 mph)
35min
Cycling (moderate)
24min
Running (6 mph)
41min
Swimming laps

Common questions

How many calories are in Spiced Black Lentils with Yogurt and Mint?

One serving of Spiced Black Lentils with Yogurt and Mint (1 serving) has 288 calories, which works out to 90 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Spiced Black Lentils with Yogurt and Mint high in protein?

It provides a solid 19 g of protein per serving (39% of the 50 g daily value), but protein supplies only 26% 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 Spiced Black Lentils with Yogurt and Mint keto-friendly?

It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spiced Black Lentils with Yogurt and Mint?

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

How much sugar is in Spiced Black Lentils with Yogurt and Mint?

4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (318 g)

Calories288

% Daily Value*

Total fat 8.1g	10%
Saturated fat 1.1g	5%
Trans fat 0g
Cholesterol 6.4mg	2%
Sodium 733mg	32%
Total carbohydrate 36g	13%
Dietary fiber 6g	21%
Total sugars 4.4g
Protein 19g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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