Lentil and Spinach Dhansak Recipe With Nutrition Data and Calorie Count

Lentil and Spinach Dhansak

Vegetarian curry that's as hot as you want it.

Yields:

4 servings

Meal Type:

Main Dish

Rating:

Ingredients

5 oz plain yogurt, low fat
1 tbsp curry paste
1 cube vegetable stock cube
1/2 lemon, finely grated
2 medium carrots
1 slice root ginger, finely chopped
1 medium red onion, finely chopped
1 5" long sweet potato
2 cups water
8 oz spinach
3 oz red lentils
12 oz basmati rice
1 oz vegetable fat spread, low calorie

Directions

Melt the spread in a saucepan, add the onion and ginger and cook for about 5 minutes, stirring occasionally, until soft.
Add the curry paste and cook, stirring, for 1 minute. Gradually add the vegetable stock dissolved in water and bring to the boil.
Stir in the lentils, carrots and sweet potato and simmer gently for about 15 minutes until tender.
Meanwhile, cook the rice according to packet directions.
Stir the spinach leaves into the cooked vegetables until they have just wilted and then add the lemon rind and juice.
Serve the vegetables with the rice, garnished with lemon zest.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 522

% Daily Value*

Total Fat

Amount Per Serving 7.74g

% Daily Value 10%
- Saturated Fat
  
  Amount Per Serving 2.284g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 2.048g
- Monounsaturated Fat
  
  Amount Per Serving 2.716g
Cholesterol

Amount Per Serving 6mg

% Daily Value 2%
Sodium

Amount Per Serving 171mg

% Daily Value 7%
Total Carbohydrate

Amount Per Serving 98.3g

% Daily Value 36%
- Dietary Fiber
  
  Amount Per Serving 14g
  
  % Daily Value 50%
- Total Sugars
  
  Amount Per Serving 7.99g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 17.29g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 91mcg

% Daily Value 10%
Vitamin C

Amount Per Serving 36mg

% Daily Value 40%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 15mg

% Daily Value 1%
Iron

Amount Per Serving 30mg

% Daily Value 167%
Potassium

Amount Per Serving 1088mg

% Daily Value 23%

Nutrition summary:

Calories 522 KCal
Fat 7.74 g
Carbs 98.3 g
Protein 17.29 g

There are 522 calories in 1 serving of Lentil and Spinach Dhansak.

How long would it take to burn off 522 KCal?
Basketball	52 minutes
Cycling (10 MPH)	72 minutes
Jogging	42 minutes
Running	35 minutes
Swimming (crawl, moderate pace)	51 minutes
Walking	60 minutes
Weight Training	60 minutes
Values estimated based on person weighing 160 lbs.