Spanish-Style Lentils and Rice

Vegetarian
Gluten Free
Health score
33%
Spanish-Style Lentils and Rice
45 min.
6
323kcal

Suggestions

Ingredients

  • 0.5 teaspoon chili powder 
  • cup lentils dried
  • 0.3 teaspoon garlic powder 
  •  bell pepper diced green
  • 0.5 teaspoon ground cumin 
  • medium onion diced
  • 10 ounce rotel mexican festival tomatoes diced canned
  • teaspoon salt 
  • ounces sharp cheddar cheese shredded
  • 3.5 cups water 
  • cup rice long-grain white uncooked

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Bring first 4 ingredients to a boil in a medium saucepan; reduce heat, cover, and simmer 20 to 25 minutes or until lentils are tender.
  2. Saut onion and bell pepper in a large lightly greased nonstick skillet over medium-high heat until tender.
  3. Add cumin, chili powder, and garlic powder; cook, stirring constantly, 2 minutes.
  4. Stir onion mixture and tomatoes into rice mixture, and spoon into a lightly greased 13- x 9-inch baking dish.
  5. Bake at 350 for 15 minutes; top evenly with Cheddar cheese, and bake 5 more minutes.

Nutrition Facts

Calories323kcal
Protein19.38%
Fat19.88%
Carbs60.74%

Properties

Glycemic Index
26.63
Glycemic Load
17.73
Inflammation Score
-7
Nutrition Score
17.573913014453%

Flavonoids

Catechin
0.11mg
Luteolin
0.94mg
Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.16mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:323.45kcal
16.17%
Fat:7.14g
10.99%
Saturated Fat:3.77g
23.56%
Carbohydrates:49.11g
16.37%
Net Carbohydrates:37.74g
13.72%
Sugar:3.15g
3.5%
Cholesterol:18.9mg
6.3%
Sodium:530.69mg
23.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.67g
31.34%
Fiber:11.37g
45.48%
Manganese:0.86mg
42.89%
Folate:169.08µg
42.27%
Phosphorus:286.45mg
28.64%
Vitamin C:23.12mg
28.02%
Vitamin B1:0.35mg
23.3%
Iron:3.4mg
18.91%
Calcium:187.6mg
18.76%
Selenium:12.87µg
18.39%
Zinc:2.72mg
18.11%
Vitamin B6:0.36mg
18.08%
Copper:0.32mg
15.96%
Magnesium:63.21mg
15.8%
Potassium:513.72mg
14.68%
Vitamin B2:0.2mg
12.04%
Vitamin B5:1.18mg
11.76%
Vitamin B3:1.82mg
9.09%
Vitamin A:382.42IU
7.65%
Vitamin E:0.8mg
5.34%
Vitamin K:5.18µg
4.93%
Vitamin B12:0.2µg
3.34%
Source:My Recipes