I often make these spiced black lentils for weeknight dinners because they are so easy to prepare and make such a nourishing, nutrient-dense meal. My kids love them too! I’ll serve the lentils and rice as a plant-based main dish with this bright, lemony slaw, or add roasted chicken when we want a little extra protein. Each serving provides approximately 30 grams of plant-based protein and 15 grams of fiber!
Ingredients
Rice
1½ cups
brown jasmine rice
2½ cups
water
1 pinches
sea salt
Lentils
1½ cups
black beluga lentils
rinsed and drained
5 cups
water
1 teaspoons
ground coriander
1 teaspoons
ground cumin
½ teaspoons
garlic powder
½ teaspoons
cinnamon
½ teaspoons
turmeric powder
1 tablespoons
extra virgin olive oil
1 teaspoons
Herbamare
(or sea salt)
Slaw
4 cups
thinly sliced
green cabbage
1 bunches
lacinato kale
thinly sliced
1 small
sweet onion
thinly sliced
1 cups
parsley
chopped
3 tablespoons
lemon juice
2 tablespoons
extra virgin olive oil
½ teaspoons
Herbamare
Other Ingredients
½ cups
pumpkin seeds
toasted
Nutrition Facts
Per serving Recipe serves 4
- Protein 18%
- Net carbs 54%
- Fat 28%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 755kcal
- Protein
- 31.6g
- Total Carbohydrates
- 113g
- Dietary Fiber
- 17.1g
- Net Carbs
- 96.3g
- Total Sugars
- 7.7g
- Sucrose
- 2.2g
- Glucose
- 2.6g
- Fructose
- 2.5g
- Lactose
- 0.01g
- Maltose
- 0.22g
- Total Fat
- 22.3g
- Saturated Fat
- 3.5g
- Monounsaturated Fat
- 11.1g
- Polyunsaturated Fat
- 6g
- Trans Fat
- 0.01g
- Sodium
- 621mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 115mg
- Thiamin (B1)
- 1.2mg
- Riboflavin (B2)
- 0.5mg
- Niacin (B3)
- 8.4mg
- Pantothenic Acid (B5)
- 2.9mg
- Vitamin B6
- 1mg
- Folate (B9)
- 476µg
- Choline
- 109mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 3.3mg
- Vitamin K1 (Phylloquinone)
- 545µg
Minerals
Minerals
- Calcium
- 285mg
- Iron
- 10.1mg
- Magnesium
- 264mg
- Phosphorus
- 697mg
- Potassium
- 1302mg
- Zinc
- 5.8mg
- Copper
- 1.1mg
- Manganese
- 4.6mg
- Selenium
- 14.7µg
- Fluoride
- 0.89µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.9g
- Isoleucine
- 1.4g
- Leucine
- 2.3g
- Lysine
- 1.8g
- Methionine
- 0.41g
- Phenylalanine
- 1.6g
- Threonine
- 1.1g
- Tryptophan
- 0.36g
- Valine
- 1.6g
Non-Essential Amino Acids
- Alanine
- 1.5g
- Arginine
- 2.9g
- Aspartic Acid
- 3.3g
- Cystine
- 0.39g
- Glutamic Acid
- 5.4g
- Glycine
- 1.4g
- Proline
- 1.4g
- Serine
- 1.5g
- Tyrosine
- 0.95g
Fatty Acids
Medium-Chain Fatty Acids (MCFAs)
- Capric Acid (10:0)
- 0.02g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 10.9g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.42g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 5.5g
- Arachidonic Acid (AA)
- 0.02g
Other
Carotenoids
- Alpha-Carotene
- 29.5µg
- Beta-Carotene
- 2432µg
- Beta-Cryptoxanthin
- 16.2µg
- Lutein + Zeaxanthin
- 4401µg
- Lycopene
- 0.05µg
Plant Sterols (Phytosterols)
- Phytosterols
- 33.6mg
Other Compounds
- Betaine
- 0.64mg
