⏱ 30 min total

Vegan BBQ Lentils with Millet Polenta

Name: Vegan BBQ Lentils with Millet Polenta
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¾ tsp Olive oil; ¼ shallot (medium) Shallots; ¼ cloves, minced Garlic; ⅛ tsp Paprika; ⅛ tsp Mustard seed; ¼ tsp Chili powder; ⅜ cup Tomato sauce; ½ tbsp Maple syrup; ½ tbsp Apple cider vinegar; ¼ tbsp Tamari soy sauce; ¼ dash Salt; ⁵⁄₁₆ cup Lentils; ¼ small Onion; ¾ cup Vegetable broth; ¼ cup Millet; ⅛ cup Parsley; ½ stalk, medium Celery

Per 1 serving · 467 g · 17 ingredients

Calories

380

19%
of a 2,000 cal day

Protein
15g
16% of calories
Carbs
67g
69% of calories
Fat
6.3g
15% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Vegan BBQ Lentils with Millet Polenta (467 g) has 380 calories, with 15 g of protein, 67 g of carbohydrates and 6.3 g of fat. Most of its energy comes from carbs (69% of calories). It is high in protein (31% DV), dietary fiber (43% DV) and Vitamin C (23% DV). Keep an eye on sodium, which provides 53% of the daily value.

Per 100 g

81cal

low energy density

Protein per 100 cal

4.1g

Net carbs

55g

carbs minus fiber

Fiber

12g

13 g sugar

High in

20%+ of the daily value

Protein31%
Dietary fiber43%
Vitamin C23%
Vitamin K113%
Thiamine27%
Riboflavin (B2)29%

Good source of

10–19% of the daily value

Vitamin E15%
Potassium18%

Watch

20%+ of the daily value

Sodium53%

Ingredients

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

Directions

Prep 5 minCook 25 min

1
Make the barbecue sauce. Heat 1 tsp of olive oil in a medium saucepan over medium heat. Sauté the grated shallot and minced garlic until soft, about 3 minutes. Stir in the paprika, mustard powder, and chili powder for 20 seconds. Add tomato sauce, maple syrup, apple cider vinegar, and soy sauce, bringing to a boil. Simmer until slightly thickened, about 10 minutes. Reserve 1 cup for this dish and store the rest in the refrigerator.
2
Combine the cooked lentils and 1 cup of barbecue sauce in a small saucepan, keeping warm. Season with salt and pepper to taste.
3
Make the polenta. Heat the remaining 2 tsp of olive oil in a medium saucepan. Sauté the diced onion until translucent, about 5-7 minutes. Add vegetable stock and a pinch of salt, bringing to a boil. Gradually whisk in the ground millet until thickened. Remove from heat and serve with the warm BBQ lentils.
4
Toss the parsley leaves and celery with olive oil, salt, and pepper. Serve this salad with the lentils.

Vitamins & minerals

Amounts for 1 serving (467 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	72 μg	8%
Vitamin C	20 mg	23%
Vitamin D	0 μg	0%
Vitamin E	2 mg	15%
Vitamin K	136 μg	113%
Thiamine	0.3 mg	27%
Riboflavin (B2)	0.4 mg	29%
Niacin	4 mg	28%
Vitamin B6	0.4 mg	32%
Folate (B9)	190 μg	47%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	24%
Choline	37 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	71 mg	7%
Iron	5 mg	67%
Potassium	854 mg	18%
Magnesium	110 mg	26%
Phosphorus	312 mg	45%
Zinc	2 mg	20%
Copper	1 mg	67%
Manganese	2 mg	67%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	15 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	841 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	33 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	12,766 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	6 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 380 calories

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

72min
Walking (3.5 mph)
46min
Cycling (moderate)
32min
Running (6 mph)
53min
Swimming laps

Common questions

How many calories are in Vegan BBQ Lentils with Millet Polenta?

One serving of Vegan BBQ Lentils with Millet Polenta (1 serving) has 380 calories, which works out to 81 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Vegan BBQ Lentils with Millet Polenta high in protein?

It provides a solid 15 g of protein per serving (31% 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 Vegan BBQ Lentils with Millet Polenta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan BBQ Lentils with Millet Polenta?

1213 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan BBQ Lentils with Millet Polenta?

13 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 (467 g)

Calories380

% Daily Value*

Total fat 6.3g	8%
Saturated fat 0.9g	5%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,213mg	53%
Total carbohydrate 67g	24%
Dietary fiber 12g	43%
Total sugars 13g
Protein 15g

* 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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