Lentils and Sweet Potatoes

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Lentils and Sweet Potatoes
45 min.
4
231kcal

Suggestions

Ingredients

  • 0.5 cup apple juice 
  • cup lentils dried
  • 0.3 teaspoon ground cinnamon 
  • 0.8 cup sweet potatoes and into canned mashed
  • 1.5 cups water 

Equipment

  • food processor
  • sauce pan

Directions

  1. Combine first 3 ingredients in a medium saucepan; bring to a boil.
  2. Add lentils; cook 35 minutes or until lentils are very tender.
  3. Drain; let cool completely.
  4. Place lentils in a food processor; process until smooth. Stir in Sweet Potato Puree.
  5. Lentil Pilaf with Sweet Potatoes variation: Stir 3/4 cup cooked brown or long-grain rice into lentils before processing. Proceed with the recipe as directed.

Nutrition Facts

Calories231kcal
Protein23.15%
Fat2.43%
Carbs74.42%

Properties

Glycemic Index
17.59
Glycemic Load
4.9
Inflammation Score
-10
Nutrition Score
22.371739045433%

Flavonoids

Cyanidin
0.01mg
Catechin
0.56mg
Epicatechin
1.46mg
Quercetin
0.18mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:231.26kcal
11.56%
Fat:0.63g
0.97%
Saturated Fat:0.1g
0.62%
Carbohydrates:43.31g
14.44%
Net Carbohydrates:26.81g
9.75%
Sugar:7.36g
8.18%
Cholesterol:0mg
0%
Sodium:27.47mg
1.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.48g
26.95%
Vitamin A:10108.85IU
202.18%
Fiber:16.5g
66%
Folate:233.08µg
58.27%
Manganese:0.94mg
47.2%
Vitamin B1:0.48mg
32.12%
Phosphorus:247.08mg
24.71%
Iron:4.03mg
22.38%
Potassium:739.62mg
21.13%
Vitamin B6:0.42mg
20.76%
Magnesium:75.25mg
18.81%
Copper:0.35mg
17.6%
Zinc:2.48mg
16.53%
Vitamin C:12.69mg
15.38%
Vitamin B5:1.51mg
15.07%
Vitamin B3:2.06mg
10.28%
Vitamin B2:0.16mg
9.54%
Selenium:4.12µg
5.89%
Calcium:53.22mg
5.32%
Vitamin E:0.61mg
4.09%
Vitamin K:3.65µg
3.47%
Source:My Recipes