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Tomato-Braised Lentils with Broccoli Rabe⏱ 60 min total
Recipes

Tomato-Braised Lentils with Broccoli Rabe

Per 1 serving · 469 g · 13 ingredients

Calories
635
32%
of a 2,000 cal day
  • Protein
    27g
    16% of calories
  • Carbs
    61g
    37% of calories
  • Fat
    34g
    46% of calories
Portion

At a glance

One serving of Tomato-Braised Lentils with Broccoli Rabe (469 g) has 635 calories, with 27 g of protein, 61 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (53% DV), dietary fiber (40% DV) and Vitamin A (35% DV). Keep an eye on saturated fat and cholesterol, which provide 65% and 20% of the daily value.

Per 100 g
136cal
low energy density
Protein per 100 cal
4.2g
Net carbs
50g
carbs minus fiber
Fiber
11g
8.3 g sugar

High in

20%+ of the daily value

  • Protein53%
  • Dietary fiber40%
  • Vitamin A35%
  • Vitamin C35%
  • Vitamin E31%
  • Vitamin K183%

Good source of

10–19% of the daily value

  • Calcium16%
  • Magnesium18%
  • Selenium10%

Watch

20%+ of the daily value

  • Saturated fat65%
  • Cholesterol20%

Ingredients

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

Directions

Prep 20 minCook 40 min
  1. 1

    Set out all ingredients. Finely chop the onion, mince the garlic, chop the tomato, and roughly chop the basil.

  2. 2

    Warm half of the olive oil in a heavy-bottomed saucepan over low heat. Add the onion with a pinch of salt and pepper and cook, stirring occasionally, until translucent, about 8 minutes. Stir in half the garlic and cook 1 minute more.

  3. 3

    Add the lentils and tomato paste, then pour in a splash of chicken stock. Cook, stirring, until the liquid is mostly absorbed.

  4. 4

    Gradually add the remaining stock, stirring occasionally, until the lentils are just tender, 25 to 30 minutes.

  5. 5

    Meanwhile, bring a pot of salted water to a boil and prepare an ice bath. Blanch the broccoli rabe for 1 to 2 minutes, shock in the ice bath until cool, then drain well and pat dry.

  6. 6

    Heat the remaining olive oil in a skillet over medium heat. Add the blanched broccoli rabe and remaining garlic; season with salt and pepper and sauté 2 to 3 minutes until tender-crisp.

  7. 7

    Stir the chopped tomato into the lentils and cook 2 to 3 minutes. Off the heat, mix in the cream and butter, adjust seasoning, and fold in the basil. Serve the lentils in bowls topped with the sautéed broccoli rabe.

Vitamins & minerals

Amounts for 1 serving (469 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A315 μg
35%
Vitamin C31 mg
35%
Vitamin D0.3 μg
2%
Vitamin E5 mg
31%
Vitamin K219 μg
183%
Thiamine1 mg
66%
Riboflavin (B2)0.4 mg
32%
Niacin6 mg
39%
Vitamin B61 mg
54%
Folate (B9)440 μg
110%
Vitamin B120 μg
2%
Pantothenic acid2 mg
40%
Choline115 mg
21%

Minerals

NutrientAmount% Daily Value
Calcium164 mg
16%
Iron7 mg
93%
Potassium1,070 mg
23%
Magnesium74 mg
18%
Phosphorus359 mg
51%
Zinc3 mg
32%
Copper1 mg
83%
Manganese1 mg
65%
Selenium6 μg
10%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene47 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene1,711 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose2 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene2,321 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.2 g—
Monounsaturated fats16 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol170 μg—
Serine1 g—
Starch36 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.1 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 635 calories

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

  • 121min
    Walking (3.5 mph)
  • 76min
    Cycling (moderate)
  • 53min
    Running (6 mph)
  • 89min
    Swimming laps

Common questions

How many calories are in Tomato-Braised Lentils with Broccoli Rabe?

One serving of Tomato-Braised Lentils with Broccoli Rabe (1 serving) has 635 calories, which works out to 136 calories per 100 g. That is about 32% of a 2,000-calorie day.

Is Tomato-Braised Lentils with Broccoli Rabe high in protein?

It provides a solid 27 g of protein per serving (53% of the 50 g daily value), but protein supplies only 16% 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 Tomato-Braised Lentils with Broccoli Rabe keto-friendly?

It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tomato-Braised Lentils with Broccoli Rabe?

347 mg per serving.

How much sugar is in Tomato-Braised Lentils with Broccoli Rabe?

8.3 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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