⏱ 70 min total

Vegetable Lentil Bake

Name: Vegetable Lentil Bake
Prep time: 10 min
Cook time: 60 min
Total time: 70 min
Yield: 1 serving
Ingredients: 2 tbsp Lentils; 1 tbsp White rice; ⅝ cup Vegetable broth; ¼ tbsp Olive oil; ¼ leek Leeks; ¼ small Red bell pepper; ¼ cup, pieces or slices White mushrooms; ¼ small Zucchini; ¼ tsp Paprika; ⅛ tsp Cayenne pepper; ¼ dash Black pepper; ¼ cup, shredded Cheddar cheese

Per 1 serving · 306 g · 12 ingredients

Calories

312

16%
of a 2,000 cal day

Protein
16g
21% of calories
Carbs
32g
41% of calories
Fat
14g
39% of calories

Portion

At a glance

One serving of Vegetable Lentil Bake (306 g) has 312 calories, with 16 g of protein, 32 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (41% of calories). It is high in protein (33% DV), Vitamin C (37% DV) and thiamine (23% DV). Keep an eye on sodium and saturated fat, which provide 34% and 30% of the daily value.

Per 100 g

102cal

low energy density

Protein per 100 cal

5.3g

Net carbs

28g

carbs minus fiber

Fiber

4.2g

3.4 g sugar

High in

20%+ of the daily value

Protein33%
Vitamin C37%
Thiamine23%
Riboflavin (B2)24%
Vitamin B628%
Folate (B9)46%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin A16%
Vitamin E11%
Vitamin K14%
Niacin14%
Vitamin B1210%

Watch

20%+ of the daily value

Sodium34%
Saturated fat30%

Ingredients

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

Directions

Prep 10 minCook 60 min

1
Heat the oven to 375° and lightly oil a 2-quart baking dish.
2
In a medium pot, combine the lentils, rice, and vegetable broth. Bring to a boil, then reduce to a gentle simmer and cook 15–20 minutes, stirring occasionally; stir more frequently during the last 5 minutes until thick and porridge-like.
3
Meanwhile, warm the olive oil in a large skillet over medium heat. Add the sliced leek, diced red bell pepper, mushrooms, and diced zucchini; cook 5–10 minutes, stirring occasionally, until softened.
4
Transfer the lentil-rice mixture to a large bowl and fold in the sautéed vegetables. Season with paprika, cayenne, and black pepper to taste; mix well.
5
Spread half the mixture in the prepared dish and sprinkle with half the cheddar. Add the remaining mixture, smooth the top, and finish with the remaining cheese.
6
Bake 25–30 minutes, until the cheese is melted, golden, and crisp at the edges. Let rest 5 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (306 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	143 μg	16%
Vitamin C	33 mg	37%
Vitamin D	0.2 μg	1%
Vitamin E	2 mg	11%
Vitamin K	17 μg	14%
Thiamine	0.3 mg	23%
Riboflavin (B2)	0.3 mg	24%
Niacin	2 mg	14%
Vitamin B6	0.4 mg	28%
Folate (B9)	182 μg	46%
Vitamin B12	0.2 μg	10%
Pantothenic acid	1 mg	24%
Choline	38 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	224 mg	22%
Iron	3 mg	38%
Potassium	460 mg	10%
Magnesium	39 mg	9%
Phosphorus	256 mg	37%
Zinc	2 mg	20%
Copper	0.4 mg	41%
Manganese	1 mg	29%
Selenium	12 μg	21%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	7 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	774 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	10 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.2 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	72 μg	—
Serine	1 g	—
Starch	12 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.2 g	—
Tryptophan	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 312 calories

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

59min
Walking (3.5 mph)
37min
Cycling (moderate)
26min
Running (6 mph)
44min
Swimming laps

Common questions

How many calories are in Vegetable Lentil Bake?

One serving of Vegetable Lentil Bake (1 serving) has 312 calories, which works out to 102 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Vegetable Lentil Bake high in protein?

It provides a solid 16 g of protein per serving (33% of the 50 g daily value), but protein supplies only 21% 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 Vegetable Lentil Bake keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegetable Lentil Bake?

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

How much sugar is in Vegetable Lentil Bake?

3.4 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 (306 g)

Calories312

% Daily Value*

Total fat 14g	17%
Saturated fat 6g	30%
Trans fat 0.3g
Cholesterol 29mg	10%
Sodium 793mg	34%
Total carbohydrate 32g	12%
Dietary fiber 4.2g	15%
Total sugars 3.4g
Protein 16g

* 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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