Armenian Lentils

Vegetarian
Health score
52%
Armenian Lentils
48 min.
4
321kcal

Suggestions

Ingredients

  • 0.3 cup bulgur 
  •  green onions chopped
  • teaspoon ground pepper black
  •  optional: lemon quartered
  • cup lentils 
  • tablespoons olive oil 
  • cup yogurt plain
  • teaspoon salt 
  • cups water 
  •  onion yellow chopped

Equipment

  • frying pan

Directions

  1. Heat the oil in a skillet over high heat; cook and stir the onion in the oil until caramelized, 5 to 7 minutes; set aside.
  2. Bring water to a boil in a pan over medium heat; add the lentils. Return mixture to a boil, reduce heat to low; simmer until the lentils get soupy, about 15 minutes. Stir in the bulgur, salt, and pepper; simmer until water is completely absorbed, about 10 minutes; stir in the caramelized onions.
  3. Remove from heat, cover, and allow to rest for 3 to 5 minutes.
  4. Divide lentils into 4 even portions; squeeze one lime wedge over each portion and top with green onions and yogurt.

Nutrition Facts

Calories321kcal
Protein19.82%
Fat26.61%
Carbs53.57%

Properties

Glycemic Index
51.78
Glycemic Load
7.57
Inflammation Score
-7
Nutrition Score
21.201304265986%

Flavonoids

Catechin
0.17mg
Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
0.01mg
Luteolin
0.53mg
Isorhamnetin
1.38mg
Kaempferol
0.27mg
Myricetin
0.14mg
Quercetin
6.53mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:320.61kcal
16.03%
Fat:9.75g
15%
Saturated Fat:2.38g
14.85%
Carbohydrates:44.18g
14.73%
Net Carbohydrates:26.43g
9.61%
Sugar:5.85g
6.5%
Cholesterol:7.96mg
2.65%
Sodium:628.58mg
27.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.35g
32.69%
Fiber:17.75g
70.99%
Folate:248.69µg
62.17%
Manganese:1.03mg
51.3%
Vitamin B1:0.48mg
32.29%
Phosphorus:316.22mg
31.62%
Vitamin C:19.89mg
24.11%
Iron:4.27mg
23.7%
Magnesium:89.61mg
22.4%
Potassium:690.02mg
19.71%
Zinc:2.94mg
19.61%
Vitamin K:20.25µg
19.29%
Vitamin B6:0.37mg
18.42%
Copper:0.35mg
17.73%
Vitamin B5:1.45mg
14.54%
Calcium:131.46mg
13.15%
Vitamin B2:0.22mg
12.76%
Vitamin B3:1.84mg
9.2%
Vitamin E:1.37mg
9.13%
Selenium:5.84µg
8.34%
Vitamin B12:0.23µg
3.78%
Vitamin A:149.19IU
2.98%
Source:Allrecipes