Spiced Lentils Recipe With Nutrition Data and Calorie Count

Spiced Lentils

Yummy as a side dish or as a main with a salad.

Yields:

4 servings

Meal Type:

Main Dish
Side Dish

Rating:

Ingredients

  • 8 oz dried green lentils
  • 3 cups water
  • 3 tbsps canola oil
  • 1 medium onion, finely chopped
  • 1 oz green chilies, seeded and finely chopped
  • 1 slice ginger root, finely chopped
  • 2 cloves garlic, crushed
  • 2 medium whole ripe tomatoes, diced
  • 1/2 oz lemon juice
  • 2 sprigs fresh cilantro, chopped

Directions

  • Rinse lentils with cold running water.
  • Place lentils and water into a saucepan and cook according to directions.
  • Meanwhile, heat oil in a frying pan; add onion and brown till soft.
  • Stir in the chilies, garlic, and ginger. Sauté for about 8 minutes.
  • Add in the lentils, tomatoes, lemon juice and 1/2 the cilantro, mixing thoroughly.
  • Serve warm, sprinkled with the remainder cilantro. Add a dash or two of Tabasco, if you like.
  • Add a dash or two of Tabasco sauce, if you like.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 321
% Daily Value*
  • Total Fat
    Amount Per Serving 11.28g
    % Daily Value 14%
    • Saturated Fat
      Amount Per Serving 0.874g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 3.516g
    • Monounsaturated Fat
      Amount Per Serving 6.334g
  • Cholesterol
    Amount Per Serving 0mg
    % Daily Value 0%
  • Sodium
    Amount Per Serving 40mg
    % Daily Value 2%
  • Total Carbohydrate
    Amount Per Serving 40.52g
    % Daily Value 15%
    • Dietary Fiber
      Amount Per Serving 18.6g
      % Daily Value 66%
    • Total Sugars
      Amount Per Serving 4.06g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 15.61g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 3mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 19mg
    % Daily Value 21%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 4mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 26mg
    % Daily Value 144%
  • Potassium
    Amount Per Serving 753mg
    % Daily Value 16%

Nutrition summary:

  • Calories 321 KCal
  • Fat 11.28 g
  • Carbs 40.52 g
  • Protein 15.61 g

There are 321 calories in 1 serving of Spiced Lentils.

How long would it take to burn off 321 KCal?

Basketball

32 minutes

Cycling (10 MPH)

44 minutes

Jogging

26 minutes

Running

21 minutes

Swimming (crawl, moderate pace)

31 minutes

Walking

37 minutes

Weight Training

37 minutes

Values estimated based on person weighing 160 lbs.

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