Lentils stew
Nutrition per serving
Protein
18 g
Net Carbs
45 g
Fat
28 g
Calories
523 kcal
Carb/Fat Profile
Carb Medium
Protein Profile
Protein Medium
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Stew/Curry
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
0.30
cup
1.00
medium whole (2-3/5" dia)
3.00
tbsp chopped
2.00
tablespoon
List of Ingredients
Edit IngredientsInstructions
Soak the lentils for 2 hours or overnight.
- Finely chop the onion and tomato.
- Drain the lentils and sauté them in a large pot with the onion, tomato, and olive oil until the onion is translucent.
- Add the bay leaves, salt, pepper, tomato paste, and 250 ml of water; then, bring to a boil.
- Simmer uncovered for 15 minutes, ensuring there is enough liquid for the stew to keep producing steam.
Serve with a few cilantro leaves on top.
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
523
of 2000.0 kcal
of 2000.0 kcal
26%
of target
of target
-1477kcal
remaining
Calorie Composition
Fat
Dominant macro
Dominant macro
|
50%
28.2g |
Fats
|
|
14%
17.7g |
Protein
|
|
36%
44.8g |
Net Carbs
|
▼
Moderate Carb Level
Targets
Water
258 /
3700 g
7%
Fiber
11 /
30 g
35%
Protein
18 /
50 g
35%
Net Carbs
45 /
50 g
90%
Total Fat
28 /
70 g
40%
Sodium
264 /
2300 mg
11%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Raise Omega-6 or Lower Omega-3
Raise Omega-6 or Lower Omega-3
Omega-6
0.0 g
Omega-3
0.0 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 86/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 45/100 | Medium |
 |
Vitamin Density Score | 100/100 | Excellent |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 523 kcal |
26%
|
| Protein | 18 g |
35%
|
| Water | 258 g |
7%
|
| Fiber | 11 g |
35%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 85 ug |
9%
|
| Vitamin C | 35 mg |
39%
|
| Vitamin E | 7 mg |
49%
|
| Vitamin D | 0 ug | -- |
| Vitamin K1 | 33 ug |
28%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 1 mg |
50%
|
| Vitamin B2 | 0 mg |
19%
|
| Vitamin B3 | 4 mg |
26%
|
| Vitamin B5 | 2 mg |
39%
|
| Vitamin B6 | 1 mg |
46%
|
| Vitamin B7 | 0 mcg | -- |
| Vitamin B9 | 314 ug |
78%
|
| Vitamin B12 | 0 ug | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 62 mg |
6%
|
| Chromium | 0 mcg | -- |
| Copper | 1 mg |
98%
|
| Iodine | 0 mcg | -- |
| Iron | 7 mg |
36%
|
| Manganese | 1 mg |
52%
|
| Magnesium | 72 mg |
18%
|
| Phosphorus | 250 mg |
36%
|
| Potassium | 1274 mg |
27%
|
| Selenium | 1 ug |
2%
|
| Sodium | 264 mg |
11%
|
| Zinc | 3 mg |
24%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 55 g |
18%
|
| Net Carbs | 45 g |
90%
|
| Sugars | 12 g |
23%
|
| Starches | 29 g |
57%
|
| Fiber | 11 g |
35%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 18 g |
35%
|
| Alanine | 1 g |
14%
|
| Arginine † | 1 g |
24%
|
| Aspartic Acid | 2 g |
42%
|
| Cysteine † | 0 g | -- |
| Glutamic Acid † | 4 g |
76%
|
| Glycine † | 1 g |
13%
|
| Histidine * | 0 g |
9%
|
| Isoleucine * ^ | 1 g |
14%
|
| Leucine * ^ | 1 g |
23%
|
| Lysine * | 1 g |
22%
|
| Methionine * | 0 g |
20%
|
| Phenylalanine * | 1 g |
16%
|
| Proline † | 1 g |
13%
|
| Serine | 1 g |
15%
|
| Taurine | 0 g | -- |
| Threonine * | 1 g |
12%
|
| Tryptophan * | 0 g |
17%
|
| Tyrosine † | 0 g |
9%
|
| Valine * ^ | 1 g |
16%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 28 g |
40%
|
| Monounsaturated | 20 g |
99%
|
| Polyunsaturated | 3 g |
17%
|
| Omega-3 | 0 g | -- |
| Omega-3 ALA | 0 g | -- |
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 0 g | -- |
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 0 g | -- |
| Saturated | 4 g |
20%
|
| Trans Fat | 0 g | -- |
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 88 mg |
16%
|
| Betaine | 0 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |