⏱ 35 min total

Spiced Lentil and Carrot Sauté

Name: Spiced Lentil and Carrot Sauté
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ cup Lentils; ¼ tbsp Olive oil; ½ cup chopped Carrots; ¼ tsp, ground Cumin seed; ⅛ tsp Paprika; ⅛ tsp Salt; ¹⁄₁₆ tsp Black pepper

Per 1 serving · 117 g · 7 ingredients

Calories

229

11%
of a 2,000 cal day

Protein
13g
21% of calories
Carbs
37g
63% of calories
Fat
4.2g
16% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Spiced Lentil and Carrot Sauté (117 g) has 229 calories, with 13 g of protein, 37 g of carbohydrates and 4.2 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (25% DV), dietary fiber (26% DV) and Vitamin A (60% DV).

Per 100 g

195cal

medium energy density

Protein per 100 cal

5.5g

Net carbs

30g

carbs minus fiber

Fiber

7.1g

4 g sugar

High in

20%+ of the daily value

Protein25%
Dietary fiber26%
Vitamin A60%
Thiamine39%
Vitamin B627%
Folate (B9)61%

Good source of

10–19% of the daily value

Vitamin K11%
Riboflavin (B2)11%
Niacin12%
Choline10%
Potassium12%
Zinc16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 25 min

1
Rinse the lentils under cold water and drain thoroughly.
2
Warm the olive oil in a large skillet over medium heat. Add the chopped carrots and cook, stirring occasionally, until starting to soften, about 5 minutes.
3
Stir in the lentils, cumin, paprika, salt, and black pepper until the carrots and lentils are evenly coated with spices.
4
Add enough water to just cover the lentils and carrots. Bring to a gentle simmer, cover, and cook over medium-low heat until the lentils are tender and most of the liquid is absorbed, 18–22 minutes, adding a splash more water if the pan looks dry.
5
Uncover, increase heat to medium-high, and cook, stirring, 2–3 minutes to evaporate excess moisture and lightly caramelize the carrots. Taste and adjust seasoning as needed, then serve warm as a side or light meal.

Vitamins & minerals

Amounts for 1 serving (117 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	542 μg	60%
Vitamin C	6 mg	7%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	13 μg	11%
Thiamine	0.5 mg	39%
Riboflavin (B2)	0.1 mg	11%
Niacin	2 mg	12%
Vitamin B6	0.4 mg	27%
Folate (B9)	242 μg	61%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	24%
Choline	52 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	46 mg	5%
Iron	4 mg	49%
Potassium	551 mg	12%
Magnesium	34 mg	8%
Phosphorus	162 mg	23%
Zinc	2 mg	16%
Copper	0.4 mg	44%
Manganese	1 mg	35%
Selenium	0.2 μg	0%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2,227 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	5,388 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	0.4 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	1 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	25 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 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 229 calories

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

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Spiced Lentil and Carrot Sauté?

One serving of Spiced Lentil and Carrot Sauté (1 serving) has 229 calories, which works out to 195 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Spiced Lentil and Carrot Sauté high in protein?

It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 21% 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 Lentil and Carrot Sauté keto-friendly?

It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 63% 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 Lentil and Carrot Sauté?

339 mg per serving.

How much sugar is in Spiced Lentil and Carrot Sauté?

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 (117 g)

Calories229

% Daily Value*

Total fat 4.2g	5%
Saturated fat 0.6g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 339mg	15%
Total carbohydrate 37g	13%
Dietary fiber 7.1g	26%
Total sugars 4g
Protein 13g

* 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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