Quick lentil stew
From Philosophical Vegan Wiki
Revision as of 18:16, 16 January 2021 by Thebestofenergy (talk | contribs)
Difficulty: 1/5
Preparation and cooking time: 20 minutes
Servings: 1
Cost: $1.70
Cost per 2000 kcal: $9.60
| Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 354 (calories in whole recipe: 354) | |||||
| Proteins | 52% | 29.7g | Protein: lysine | 96% | 1.9g |
| Protein: methionine | 33% | 0.3g | |||
| Protein: isoleucine | 64% | 1.1g | |||
| Carbohydrates | 46% | 60.8g | Fibers | 59% | 22.5g |
| Net carbs | n/a | 38.3g | |||
| Sugars | n/a | 5.5g | |||
| Fats | 4% | 3.2g | Omega-3 | 48% | 0.8g |
| Omega-6 | 3% | 0.6g | |||
| Saturated fats | n/a | 0.5g | |||
| Vitamin B1 | 51% | 0.6mg | Vitamin B2 | 73% | 1.0mg |
| Vitamin B3 | 62% | 9.9mg | Vitamin B5 | 96% | 4.8mg |
| Vitamin B6 | 64% | 0.8mg | Folate | 154% | 618.6μg |
| Vitamin A | 127% | 1146.7μg | Vitamin C | 14% | 13.4mg |
| Vitamin E | 46% | 7.0mg | Vitamin K | 859% | 1030.9μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 34% | 341.9mg | Copper | 179% | 1.6mg |
| Iron | 166% | 13.3mg | Magnesium | 62% | 249.7mg |
| Manganese | 112% | 2.6mg | Phosphorus | 86% | 607.3mg |
| Potassium | 40% | 1918.9mg | Selenium | 64% | 35.7μg |
| Zinc | 44% | 4.9mg | Sodium to taste | ||
Ingredients:
- 1 can unsalted lentils
- 1 cup diced mushrooms
- 1 cup frozen spinach OR 1 cup chopped kale
- 1 1/2 tsp garlic powder
- 1/2 tsp turmeric
- Black pepper
- Salt to taste
Instructions:
- In a medium pot, add the lentils, the mushrooms, the spinach/kale, the garlic, the turmeric and some black pepper, with a little bit of water to steam for about 15-20 minutes, stirring occasionally for it not to stick to the pot.
- Turn off the heat, and adjust for salt.
Serving:
Ideally served with some freshly cut vegetables, some tofu slices and/or a slice of whole wheat bread on the side.
