Serve this simple braised lentil recipe with rice and a fresh cucumber salad for a nutrient-dense vegan meal. I use a 3.5 quart enameled cast iron braiser for this recipe. I highly recommend investing in one of these pans. The heavy, tight-fitting lid allows steam to circulate and cook your food to perfection.
Ingredients
3 tablespoons
extra virgin olive oil
1 medium
onions
sliced
4 cloves
garlic
crushed
1½ teaspoons
ground cumin
½ teaspoons
ground coriander
½ teaspoons
cinnamon
½ teaspoons
ground sumac
1½ cups
French lentils
rinsed and drained
4 cups
water
3 large
carrots
peeled and cut into thick slices
1 teaspoons
Herbamare
2 tablespoons
lemon juice
½ cups
parsley
¼ cups
fresh dill
Nutrition Facts
Per serving Recipe serves 6
- Protein 22%
- Net carbs 49%
- Fat 29%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 248kcal
- Protein
- 12.5g
- Total Carbohydrates
- 34.5g
- Dietary Fiber
- 6.2g
- Net Carbs
- 28.4g
- Total Sugars
- 2.2g
- Sucrose
- 1g
- Glucose
- 0.43g
- Fructose
- 0.44g
- Maltose
- 0.14g
- Total Fat
- 7.6g
- Saturated Fat
- 1g
- Monounsaturated Fat
- 5.2g
- Polyunsaturated Fat
- 1g
- Sodium
- 255mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 13.4mg
- Thiamin (B1)
- 0.44mg
- Riboflavin (B2)
- 0.12mg
- Niacin (B3)
- 1.4mg
- Pantothenic Acid (B5)
- 1.1mg
- Vitamin B6
- 0.32mg
- Folate (B9)
- 243µg
- Choline
- 49.2mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 1.3mg
- Vitamin K1 (Phylloquinone)
- 89.1µg
Minerals
Minerals
- Calcium
- 51.6mg
- Iron
- 4mg
- Magnesium
- 34.1mg
- Phosphorus
- 151mg
- Potassium
- 419mg
- Zinc
- 1.7mg
- Copper
- 0.4mg
- Manganese
- 0.8mg
- Selenium
- 0.51µg
- Fluoride
- 0.31µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.34g
- Isoleucine
- 0.53g
- Leucine
- 0.88g
- Lysine
- 0.85g
- Methionine
- 0.11g
- Phenylalanine
- 0.6g
- Threonine
- 0.44g
- Tryptophan
- 0.11g
- Valine
- 0.61g
Non-Essential Amino Acids
- Alanine
- 0.52g
- Arginine
- 0.95g
- Aspartic Acid
- 1.4g
- Cystine
- 0.16g
- Glutamic Acid
- 1.9g
- Glycine
- 0.5g
- Proline
- 0.51g
- Serine
- 0.56g
- Tyrosine
- 0.33g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 5g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.11g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 0.89g
Other
Carotenoids
- Alpha-Carotene
- 122µg
- Beta-Carotene
- 558µg
- Beta-Cryptoxanthin
- 0.48µg
- Lutein + Zeaxanthin
- 292µg
- Lycopene
- 0.07µg
Plant Sterols (Phytosterols)
- Phytosterols
- 18.4mg
Other Compounds
- Betaine
- 0.05mg