Lentils - BeeaaB - Elham56

Name: Lentils
Prep time: 45 min
Cook time: 45 min
Yield: 2
Ingredients: Salt, table 1.5 gr; Spices, pepper, black 0.5 tsp (1 gr); Spices, turmeric, ground 0.5 tsp (1 gr); Oil, olive, salad or cooking 1 Tbsp (6 gr); Lentils, mature seeds, cooked, boiled, without salt 310 gr; Onions, cooked 16 gr; Potatoes, boiled, cooked without skin, flesh, without salt 65 gr

Cook time in an hour

Servings 2 Person

Point: 17

BeeaaB

Lentils are a nutritious, dietary and convenient food. This delicious food is a good source of protein, iron, phosphorus and manganese, and it has good amounts of vitamins B1, B9, B6, which help in cell growth and regulation of hormones and blood pH.

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of Lentils and takes into account daily calorie and macronutrient needs, including carbohydrates with a breakdown of daily carbohydrate distribution, required fiber, necessary fats categorized into polyunsaturated fats, monounsaturated fats, saturated fats, trans fats, cholesterol, essential omegas such as omega-3 and omega-6, as well as DHA, and proteins with a breakdown of essential and semi-essential amino acids, and all daily requirements for micronutrients such as vitamins and major and minor minerals in the diet of Female 30-year-old individual with a height of 175 centimeters, weight of 70 kilograms, and with specified aerobic physical activity in terms of time, intensity, and duration on a daily basis.

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Calories

14%

Carbohydrate

16%

Protein

13%

Threonine

38%

Isoleucine

48%

Leucine

36%

Lysine

38%

Valine

43%

Tryptophan

40%

Histidine

42%

Tyrosine + Phenylalanine

48%

Methionine + Cysteine

24%

Fat

Essential Fatty Acids (PUFA)

Omega-3

Omega-6

MUFA

10%

SFA

Trans fats

Fiber

47%

Water

Total Sugar

Vitamins

vitamin c

Thiamine vitamin b1

27%

Riboflavin vitamin b2

11%

Niacin vitamin b3

15%

Pantothenic acid vitamin b5

23%

Pyridoxine vitamin b6

29%

Folate vitamin b9

71%

Choline

13%

vitamin a

1% >

vitamin k

vitamin e

Minerals

Calcium

Iron

31%

Magnesium

21%

Sodium

20%

Zinc

26%

Selenium

Potassium

27%

Phosphorus

42%

Manganese

55%

Copper

51%

In this section, nutritional values are provided for the cooked dish. For raw ingredient amounts, please refer to the cooking instructions.

The weights of ingredients may change during preparation.

lentil feed material

Food itemValue

Salt, table1.5 gr

Spices, pepper, black0.5 tsp (1 gr)

Spices, turmeric, ground0.5 tsp (1 gr)

Oil, olive, salad or cooking1 Tbsp (6 gr)

Lentils, mature seeds, cooked, boiled, without salt310 gr

Onions, cooked16 gr

Potatoes, boiled, cooked without skin, flesh, without salt65 gr

Cooking lentil food

First, we finely chop 30 grams of raw onion and fry it with a spoonful of water until it becomes soft. Then add turmeric and black pepper to it. Now add a cup of lentils (140 grams) and chop 70 grams of potatoes without skin very finely and add them to the ingredients. Pour the required amount of water on them. At this stage, add salt and let it cook for 45 minutes. Finally, we add 1 tablespoon (6 grams) of olive oil. You can eat it with angelica seasoning if you like.