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Sweet Potato and Lentil Hash⏱ 35 min total
Recipes

Sweet Potato and Lentil Hash

Per 1 serving · 230 g · 5 ingredients

Calories
455
23%
of a 2,000 cal day
  • Protein
    26g
    22% of calories
  • Carbs
    88g
    76% of calories
  • Fat
    1.1g
    2% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Sweet Potato and Lentil Hash (230 g) has 455 calories, with 26 g of protein, 88 g of carbohydrates and 1.1 g of fat. Most of its energy comes from carbs (76% of calories). It is high in protein (52% DV), dietary fiber (53% DV) and Vitamin A (105% DV).

Per 100 g
198cal
medium energy density
Protein per 100 cal
5.7g
Net carbs
74g
carbs minus fiber
Fiber
15g
7.5 g sugar

High in

20%+ of the daily value

  • Protein52%
  • Dietary fiber53%
  • Vitamin A105%
  • Thiamine79%
  • Riboflavin (B2)23%
  • Niacin20%

Good source of

10–19% of the daily value

  • Vitamin K13%
  • Magnesium19%

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. 1

    Rinse the lentils under cold water and drain well.

  2. 2

    Peel the sweet potato if desired and dice into small cubes.

  3. 3

    Combine diced sweet potato and rinsed lentils in a large skillet or saucepan and add enough water to cover by about 1 inch. Bring to a boil over medium-high heat.

  4. 4

    Reduce heat to maintain a gentle simmer and cook 18–22 minutes, until the sweet potato is tender and the lentils are cooked through.

  5. 5

    Drain thoroughly, then return the mixture to the dry skillet over medium heat and cook 2–3 minutes, stirring, to evaporate excess moisture.

  6. 6

    Stir in the cinnamon, thyme, and salt, and cook 2–3 minutes more, stirring occasionally, until fragrant and lightly browned in spots.

Vitamins & minerals

Amounts for 1 serving (230 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A946 μg
105%
Vitamin C8 mg
9%
Vitamin D0 μg
0%
Vitamin E1 mg
6%
Vitamin K16 μg
13%
Thiamine1 mg
79%
Riboflavin (B2)0.3 mg
23%
Niacin3 mg
20%
Vitamin B61 mg
62%
Folate (B9)476 μg
119%
Vitamin B120 μg
0%
Pantothenic acid3 mg
62%
Choline109 mg
20%

Minerals

NutrientAmount% Daily Value
Calcium90 mg
9%
Iron8 mg
96%
Potassium1,105 mg
24%
Magnesium80 mg
19%
Phosphorus334 mg
48%
Zinc4 mg
32%
Copper1 mg
102%
Manganese2 mg
80%
Selenium1 μg
2%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene9 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene11,351 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0.1 μg—
Lysine2 g—
Maltose0.3 g—
Methionine0.3 g—
Monounsaturated fats0.2 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch65 g—
Sucrose5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 455 calories

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

  • 86min
    Walking (3.5 mph)
  • 55min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 64min
    Swimming laps

Common questions

How many calories are in Sweet Potato and Lentil Hash?

One serving of Sweet Potato and Lentil Hash (1 serving) has 455 calories, which works out to 198 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Sweet Potato and Lentil Hash high in protein?

It provides a solid 26 g of protein per serving (52% of the 50 g daily value), but protein supplies only 22% 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 Sweet Potato and Lentil Hash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 74 g of net carbs and 76% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sweet Potato and Lentil Hash?

157 mg per serving.

How much sugar is in Sweet Potato and Lentil Hash?

7.5 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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