Lentils And Spinach

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
30%
Lentils And Spinach
65 min.
4
162kcal

Suggestions

Ingredients

  • servings pepper black freshly ground to taste
  • 10 ounce pkt spinach frozen
  • cloves garlic crushed
  • teaspoon ground cumin 
  • 0.5 cup lentils 
  • teaspoon salt 
  • tablespoon vegetable oil 
  • cups water 
  •  onions white halved sliced into 1/2 rings

Equipment

  • frying pan
  • sauce pan
  • microwave

Directions

  1. Heat oil in a heavy pan over medium heat.
  2. Saute onion for 10 minutes or so, until it begins to turn golden.
  3. Add minced garlic and saute for another minute or so.
  4. Add lentils and water to the saucepan. Bring mixture to a boil. Cover, lower heat, and simmer about 35 minutes, until lentils are soft ( this may take less time, depending on your water and the lentils).
  5. Meanwhile cook the spinach in microwave according to package directions.
  6. Add spinach, salt and cumin to the saucepan. Cover and simmer until all is heated, about ten minutes. Grind in plenty of pepper and press in extra garlic to taste.

Nutrition Facts

Calories162kcal
Protein22.55%
Fat22.47%
Carbs54.98%

Properties

Glycemic Index
29.65
Glycemic Load
3.04
Inflammation Score
-10
Nutrition Score
24.367826047151%

Flavonoids

Catechin
0.08mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.76mg
Kaempferol
0.36mg
Myricetin
0.04mg
Quercetin
11.19mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:161.69kcal
8.08%
Fat:4.24g
6.52%
Saturated Fat:0.62g
3.87%
Carbohydrates:23.32g
7.77%
Net Carbohydrates:12.9g
4.69%
Sugar:3.31g
3.67%
Cholesterol:0mg
0%
Sodium:644.49mg
28.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.56g
19.13%
Vitamin K:271.54µg
258.61%
Vitamin A:8328.15IU
166.56%
Folate:228.29µg
57.07%
Manganese:0.95mg
47.25%
Fiber:10.42g
41.68%
Magnesium:91.51mg
22.88%
Vitamin B1:0.31mg
20.51%
Iron:3.64mg
20.21%
Vitamin B6:0.34mg
16.93%
Vitamin E:2.48mg
16.54%
Phosphorus:163.87mg
16.39%
Potassium:571.13mg
16.32%
Copper:0.28mg
13.88%
Vitamin B2:0.23mg
13.39%
Calcium:129.24mg
12.92%
Vitamin C:9.53mg
11.55%
Zinc:1.69mg
11.29%
Selenium:6.76µg
9.66%
Vitamin B5:0.66mg
6.58%
Vitamin B3:1.08mg
5.41%
Source:Allrecipes