⏱ 60 min totalVegan Butter Lentils and Potatoes
Per 1 serving · 398 g · 21 ingredients
of a 2,000 cal day
- Protein14g10% of calories
- Carbs85g61% of calories
- Fat18g29% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Butter Lentils and Potatoes (398 g) has 548 calories, with 14 g of protein, 85 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (28% DV), dietary fiber (28% DV) and Vitamin C (37% DV). Keep an eye on sodium and saturated fat, which provide 56% and 42% of the daily value.
High in
20%+ of the daily value
- Protein28%
- Dietary fiber28%
- Vitamin C37%
- Thiamine50%
- Niacin31%
- Vitamin B652%
Good source of
10–19% of the daily value
- Vitamin E14%
- Riboflavin (B2)15%
- Choline10%
- Magnesium19%
- Zinc19%
- Selenium16%
Watch
20%+ of the daily value
- Sodium56%
- Saturated fat42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup White rice
⅛ cup Lentils- 🥄1 tbsp Soy-free buttery spread
½ cup, diced Potato
1 ½ cloves, minced Garlic
½ tsp Ginger root
½ shallot (medium) Shallots
½ cup Tomato sauce
⅛ cup Vegetable broth
⅛ cup Coconut milk
¼ lemon yields Lemon juice- 🥄½ tsp Garam masala
⅛ tsp Cinnamon
¹⁄₁₆ tsp Cloves
¹⁄₁₆ tsp, ground Cardamom
⅛ tsp Paprika
¹⁄₁₆ tsp Turmeric- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
¾ tsp Agave syrup- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Prepare the rice and lentils according to their package instructions.
- 2
In a large pot or skillet, heat one-fourth of the vegan butter over medium-high heat. Add the diced potatoes and season with salt and pepper.
- 3
Sauté the potatoes, reducing heat as needed, until they start to brown and soften, about 5-7 minutes.
- 4
Add the remaining vegan butter, lentils, garlic, ginger, and shallots. Sauté for another minute until the shallots are translucent.
- 5
Stir in the tomato sauce, vegetable broth, coconut milk, lemon juice, spices, and agave. Combine well.
- 6
Reduce heat to medium-low and simmer for 20-30 minutes, stirring occasionally, until the potatoes are soft and the sauce thickens.
- 7
Taste and adjust seasonings as needed. Serve immediately over rice.
Vitamins & minerals
Amounts for 1 serving (398 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 34 μg | 4% |
| Vitamin C | 34 mg | 37% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 1 mg | 50% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 259 μg | 65% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 75 mg | 8% |
| Iron | 7 mg | 84% |
| Potassium | 1,083 mg | 23% |
| Magnesium | 80 mg | 19% |
| Phosphorus | 246 mg | 35% |
| Zinc | 2 mg | 19% |
| Copper | 1 mg | 71% |
| Manganese | 2 mg | 71% |
| Selenium | 9 μg | 16% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 394 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 43 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 17,021 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 548 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 104minWalking (3.5 mph)
- 66minCycling (moderate)
- 46minRunning (6 mph)
- 77minSwimming laps
Common questions
How many calories are in Vegan Butter Lentils and Potatoes?
One serving of Vegan Butter Lentils and Potatoes (1 serving) has 548 calories, which works out to 137 calories per 100 g. That is about 27% of a 2,000-calorie day.
Are Vegan Butter Lentils and Potatoes high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 10% 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.
Are Vegan Butter Lentils and Potatoes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 77 g of net carbs and 61% 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 Butter Lentils and Potatoes?
1299 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Butter Lentils and Potatoes?
12 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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