Lemony Lentils with Black Olives

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
69%
Lemony Lentils with Black Olives
45 min.
6
159kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup carrots chopped
  • cup lentils dried
  • tablespoon olive oil extravirgin
  • 0.3 cup parsley fresh chopped
  •  garlic clove minced
  •  garlic cloves crushed
  • 0.3 cup green onions chopped
  • 0.3 cup kalamata olives pitted chopped
  • tablespoons juice of lemon fresh
  • teaspoons lemon rind grated
  • 0.5 cup plum tomatoes seeded chopped
  •  rosemary sprig 
  • 0.5 teaspoon salt 
  •  thyme sprig 
  • cups water 
  • teaspoons or dried fresh chopped
  • teaspoons or dried fresh chopped

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. To prepare dressing, combine first 7 ingredients, stirring with a whisk.
  2. To prepare lentils, combine water and next 5 ingredients (water through rosemary) in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 18 minutes or until lentils are tender.
  3. Drain; discard thyme and rosemary.
  4. Place lentil mixture in a large bowl; stir in tomato, olives, parsley, and onions.
  5. Pour dressing over lentil mixture; toss to coat.

Nutrition Facts

Calories159kcal
Protein21.84%
Fat21.78%
Carbs56.38%

Properties

Glycemic Index
63.41
Glycemic Load
3.12
Inflammation Score
-9
Nutrition Score
16.086521770643%

Flavonoids

Catechin
0.11mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.24mg
Apigenin
5.39mg
Luteolin
0.16mg
Kaempferol
0.14mg
Myricetin
0.43mg
Quercetin
0.64mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:159.25kcal
7.96%
Fat:3.95g
6.07%
Saturated Fat:0.55g
3.41%
Carbohydrates:22.99g
7.66%
Net Carbohydrates:12.08g
4.39%
Sugar:2.06g
2.29%
Cholesterol:0mg
0%
Sodium:329.49mg
14.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.91g
17.81%
Vitamin K:55.86µg
53.2%
Vitamin A:2250.11IU
45%
Fiber:10.91g
43.64%
Folate:166.73µg
41.68%
Manganese:0.51mg
25.71%
Vitamin B1:0.31mg
20.34%
Vitamin C:13.35mg
16.19%
Phosphorus:159.37mg
15.94%
Iron:2.85mg
15.81%
Potassium:432.11mg
12.35%
Magnesium:47.96mg
11.99%
Vitamin B6:0.23mg
11.74%
Copper:0.23mg
11.31%
Zinc:1.67mg
11.16%
Vitamin B5:0.77mg
7.69%
Vitamin E:1.01mg
6.75%
Vitamin B3:1.15mg
5.76%
Vitamin B2:0.09mg
5.18%
Calcium:42.77mg
4.28%
Selenium:2.99µg
4.27%
Source:My Recipes