Braised Lentils

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
47%
Braised Lentils
45 min.
6
217kcal

Suggestions

Ingredients

  •  bay leaf 
  • 0.3 teaspoon pepper black freshly ground
  • 1.5 cups green lentils 
  • teaspoons ginger fresh minced peeled
  •  garlic cloves minced
  • 0.3 cup green onions chopped
  • tablespoons olive oil extra-virgin
  • small onion peeled
  • 0.3 teaspoon sea salt 
  • tablespoons cooking sherry 
  • 14.5 ounce vegetable broth canned
  • cups water 

Equipment

  • sauce pan
  • slotted spoon

Directions

  1. Insert cloves into onion.
  2. Combine onion, water, and next 9 ingredients (water through broth) in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 30 minutes or until lentils are tender.
  3. Remove onion and bay leaf with a slotted spoon; discard. Stir in salt; cook 2 minutes.

Nutrition Facts

Calories217kcal
Protein22.22%
Fat21.7%
Carbs56.08%

Properties

Glycemic Index
36.77
Glycemic Load
4.16
Inflammation Score
0
Nutrition Score
14.920869454094%

Flavonoids

Catechin
0.2mg
Epicatechin
0.03mg
Hesperetin
0.02mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.58mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
2.84mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:216.66kcal
10.83%
Fat:5.18g
7.97%
Saturated Fat:0.72g
4.53%
Carbohydrates:30.12g
10.04%
Net Carbohydrates:16.02g
5.82%
Sugar:2.16g
2.4%
Cholesterol:0mg
0%
Sodium:379.42mg
16.5%
Alcohol:0.51g
100%
Alcohol %:0.3%
100%
Protein:11.94g
23.87%
Fiber:14.1g
56.41%
Folate:220.65µg
55.16%
Manganese:0.66mg
33.25%
Vitamin B1:0.4mg
26.93%
Phosphorus:211.45mg
21.14%
Iron:3.56mg
19.8%
Zinc:2.22mg
14.82%
Magnesium:59.02mg
14.75%
Vitamin B6:0.28mg
14.11%
Potassium:471.88mg
13.48%
Vitamin K:13.91µg
13.25%
Copper:0.26mg
13.08%
Vitamin B5:0.99mg
9.94%
Vitamin B3:1.23mg
6.15%
Vitamin E:0.92mg
6.14%
Vitamin B2:0.1mg
6.13%
Selenium:4.05µg
5.78%
Vitamin C:4.14mg
5.01%
Vitamin A:206.88IU
4.14%
Calcium:37.14mg
3.71%
Source:My Recipes