Lentils and Pork Stew (Lentejas Estofadas con Cerdo)

Gluten Free
Dairy Free
Very Healthy
Health score
69%
Lentils and Pork Stew (Lentejas Estofadas con Cerdo)
45 min.
4
540kcal

Suggestions

Ingredients

  •  carrots sliced
  • cups chicken broth 
  • servings cilantro leaves fresh
  •  garlic clove minced
  • 0.5 teaspoon ground cumin 
  • 0.5 pound lentils rinsed
  • tablespoon olive oil 
  • 0.5 cup onion chopped
  •  pork chops 
  • large potatoes diced peeled
  • 0.3 cup bell pepper red chopped
  • servings rice and hogao white for serving
  • servings salt and pepper 
  •  scallion chopped

Equipment

  • frying pan
  • slow cooker

Directions

  1. In a large skillet, heat the olive oil over medium heat.
  2. Add the pork chops and cook until golden brown.
  3. Remove from the skillet and set aside.
  4. Add the onions, garlic, scallions and red pepper to the skillet. Cook for about 6 minutes or until onions are translucent.In a slow cooker, combine all ingredients except the potatoes, cilantro, salt and black pepper.Cover and cook on high for 4 hours.
  5. Add the potatoes and cook for 30 more minutes.Stir in cilantro and season to taste with salt and black pepper.

Nutrition Facts

Calories540kcal
Protein34.92%
Fat23.32%
Carbs41.76%

Properties

Glycemic Index
93.59
Glycemic Load
17.54
Inflammation Score
-10
Nutrition Score
42.220869800319%

Flavonoids

Catechin
0.2mg
Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
1mg
Kaempferol
0.95mg
Myricetin
0.02mg
Quercetin
5.15mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:540.23kcal
27.01%
Fat:13.89g
21.36%
Saturated Fat:3.92g
24.5%
Carbohydrates:55.97g
18.66%
Net Carbohydrates:35.55g
12.93%
Sugar:4.42g
4.91%
Cholesterol:92.13mg
30.71%
Sodium:715.86mg
31.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.8g
93.59%
Vitamin B1:1.52mg
101.13%
Vitamin B6:1.64mg
81.87%
Fiber:20.42g
81.68%
Folate:299.44µg
74.86%
Selenium:50.22µg
71.74%
Vitamin B3:13.72mg
68.62%
Phosphorus:634.1mg
63.41%
Vitamin A:2911.21IU
58.22%
Manganese:1.05mg
52.71%
Potassium:1565.97mg
44.74%
Vitamin C:35.81mg
43.41%
Zinc:5.28mg
35.17%
Iron:6.13mg
34.05%
Magnesium:133.34mg
33.33%
Vitamin B2:0.49mg
29.01%
Vitamin B5:2.58mg
25.84%
Copper:0.51mg
25.61%
Vitamin K:15.79µg
15.04%
Vitamin B12:0.73µg
12.23%
Vitamin E:1.29mg
8.62%
Calcium:73.53mg
7.35%
Vitamin D:0.54µg
3.57%