⏱ 70 min totalSpiced Lentils with Egg
Per 1 serving · 430 g · 11 ingredients
of a 2,000 cal day
- Protein33g27% of calories
- Carbs68g56% of calories
- Fat9.3g17% of calories
At a glance
One serving of Spiced Lentils with Egg (430 g) has 479 calories, with 33 g of protein, 68 g of carbohydrates and 9.3 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (65% DV), dietary fiber (66% DV) and Vitamin K (20% DV). Keep an eye on sodium and cholesterol, which provide 91% and 62% of the daily value.
High in
20%+ of the daily value
- Protein65%
- Dietary fiber66%
- Vitamin K20%
- Thiamine64%
- Riboflavin (B2)30%
- Vitamin B640%
Good source of
10–19% of the daily value
- Vitamin A11%
- Niacin17%
- Vitamin B1218%
- Magnesium14%
Watch
20%+ of the daily value
- Sodium91%
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
¼ cup Split peas
¼ tbsp Olive oil
½ shallot (medium) Shallots
½ cloves, minced Garlic- 🥄½ tsp Garam masala
1 cup Vegetable broth- 🥄¼ dash Salt
¼ dash Black pepper
¼ cup Cilantro
1 large Egg
Directions
- 1
Rinse the lentils and split peas under cool running water until the water runs clear; drain well.
- 2
Warm the olive oil in a medium saucepan over medium heat. Add the minced shallots and garlic and cook, stirring, until fragrant and lightly golden, 3 to 4 minutes. Stir in the garam masala to bloom the spices for 30 seconds.
- 3
Add the rinsed lentils and split peas, then pour in the vegetable broth. Bring to a boil, reduce to a gentle simmer, cover, and cook until the split peas are tender, 30 to 40 minutes, stirring occasionally. If the pot looks dry before the peas are tender, add hot water or more broth as needed.
- 4
Season the mixture to taste with salt and pepper, then stir in the chopped cilantro.
- 5
Preheat the oven to 350°F. Lightly grease four small oven-safe ramekins or dishes. Spoon the lentil mixture into each, make a shallow well in the center, and crack an egg into each well. Sprinkle with a pinch of salt and pepper.
- 6
Bake until the egg whites are set and the yolks reach your preferred doneness, 18 to 25 minutes. Serve hot.
Vitamins & minerals
Amounts for 1 serving (430 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 98 μg | 11% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 1 mg | 64% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 398 μg | 100% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 3 mg | 55% |
| Choline | 243 mg | 44% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 76 mg | 8% |
| Iron | 7 mg | 84% |
| Potassium | 953 mg | 20% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 409 mg | 58% |
| Zinc | 4 mg | 37% |
| Copper | 1 mg | 86% |
| Manganese | 1 mg | 60% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 213 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 80 μg | — |
| Serine | 2 g | — |
| Starch | 24 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 479 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Spiced Lentils with Egg?
One serving of Spiced Lentils with Egg (1 serving) has 479 calories, which works out to 112 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Spiced Lentils with Egg high in protein?
It provides a solid 33 g of protein per serving (65% of the 50 g daily value), but protein supplies only 27% 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 Lentils with Egg keto-friendly?
It is hard to fit into a strict keto diet. One serving has 50 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 Spiced Lentils with Egg?
2085 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spiced Lentils with Egg?
6.8 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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