⏱ 45 min totalVegan 'Pulled Pork' Sandwich
Per 1 serving · 244 g · 13 ingredients
of a 2,000 cal day
- Protein18g14% of calories
- Carbs88g72% of calories
- Fat7.1g13% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan 'Pulled Pork' Sandwich (244 g) has 473 calories, with 18 g of protein, 88 g of carbohydrates and 7.1 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (35% DV), dietary fiber (35% DV) and Vitamin A (55% DV). Keep an eye on sodium, which provides 40% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber35%
- Vitamin A55%
- Vitamin K22%
- Thiamine55%
- Riboflavin (B2)21%
Good source of
10–19% of the daily value
- Vitamin C14%
- Vitamin E12%
- Choline13%
- Calcium11%
- Potassium17%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
¼ tbsp Olive oil
⅛ medium Onion
½ cup grated Carrots
½ tbsp Brown sugar
⅜ tsp Paprika
¼ tsp Garlic powder- 🥄¼ dash Salt
¼ dash Black pepper
¼ cup Barbecue sauce
1 roll Hamburger bun
⅛ cup, shredded Red cabbage
¼ medium Scallions
Directions
- 1
Rinse the lentils thoroughly, then cook according to the package directions until tender; drain well.
- 2
Warm a large skillet over medium heat. Add olive oil and the diced onion with a pinch of salt and pepper, and cook until tender and lightly browned, about 4–5 minutes.
- 3
Stir in the cooked lentils, about three-quarters of the grated carrots, brown sugar, paprika, garlic powder, and about three-quarters of the barbecue sauce. Season with a little more salt and pepper.
- 4
Cook over medium-low heat, stirring occasionally, until heated through and thickened, 5–10 minutes.
- 5
Taste and adjust, adding more paprika, brown sugar, salt, pepper, or barbecue sauce as desired.
- 6
For a more cohesive texture, optionally pulse about half of the mixture in a food processor and fold it back in.
- 7
Serve on toasted buns. Top with shredded red cabbage, the remaining grated carrots, sliced scallions, and drizzle with the remaining barbecue sauce.
Vitamins & minerals
Amounts for 1 serving (244 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 493 μg | 55% |
| Vitamin C | 12 mg | 14% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 26 μg | 22% |
| Thiamine | 1 mg | 55% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 297 μg | 74% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 71 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 113 mg | 11% |
| Iron | 6 mg | 73% |
| Potassium | 800 mg | 17% |
| Magnesium | 62 mg | 15% |
| Phosphorus | 233 mg | 33% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 60% |
| Manganese | 1 mg | 57% |
| Selenium | 15 μg | 27% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,917 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 4,938 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 10 g | — |
| Galactose | 0 g | — |
| Glucose | 11 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,846 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 25 g | — |
| Sucrose | 9 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 473 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 39minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Vegan 'Pulled Pork' Sandwich?
One serving of Vegan 'Pulled Pork' Sandwich (1 serving) has 473 calories, which works out to 194 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Vegan 'Pulled Pork' Sandwich high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 14% 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 'Pulled Pork' Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 78 g of net carbs and 72% 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 'Pulled Pork' Sandwich?
924 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan 'Pulled Pork' Sandwich?
33 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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