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Servings: 1
5 g protein
18 g carbs
4 g fat
126 kcal
Green lentils are a great source of magnesium and folate. While folate helps in lowering homocysteine levels, magnesium helps in the blood flow and absorption of essential nutrients and oxygen. The high protein content of lentils helps in the growth and development of muscles. The iron content in the lentils is useful for the production of energy and the transportation of oxygen in the body. Leeks are extremely healthy in that they contain natural flavonols like Kaempferol, antioxidants and different types of vitamins. Kaempferol is required to boost human health.
Ingredients for Prepare servings servings with these ingredients
- 1 x clove Garlic, rawozPer serving 0 g protein 0g carbs 0 g fat
- 2 x tablespoon Oil, olive, salad or cookingozPer serving 0 g protein 0g carbs 3 g fat
- 1 x dash Salt, tableozPer serving 0 g protein 0g carbs 0 g fat
- 2 x 1/2 cup Lentils, Green, rawozPer serving 5 g protein 15g carbs 0 g fat
- 1 x leek Leeks, (bulb and lower leaf-portion), rawozPer serving 0 g protein 2g carbs 0 g fat
- 1 x cup, chopped Onions, spring or scallions (includes tops and bulb), rawozPer serving 0 g protein 1g carbs 0 g fat
- 2 x tbsp Soy sauce made from soy and wheat (shoyu), low sodiumozPer serving 0 g protein 0g carbs 0 g fat
- 1 x tbsp Tomato products, canned, paste, without salt addedozPer serving 0 g protein 0g carbs 0 g fat
Per serving
kcal
g protein
g carbs
g fat
Instructions
- Heat a little oil in a saucepan over medium heat.
- Add tomato paste, garlic and leek and cook for at least 4 minutes or until the tomato paste begins to darken.
- Add 2 ½ cups water and lentils. Bring the mixture to boil.
- Cover and simmer for at least 50 minutes.
- Remove the mixture from heat and keep it aside for 10 minutes while covered.
- Add soy sauce and season with salt and pepper.
- Serve lentils with scallions, if required.
Nutritional Facts
per 1 serving size (unscaled)
Amount Per Serving
Calories 126 kcal
Calories from Fat 36
% Daily Values*
Total Fat 4 g
5.71%
Saturated Fat 0.47 g
1.96%
Polyunsaturated Fat 0.39 g
Monounsaturated Fat 2.46 g
Cholesterol 0 mg
0%
Sodium 158 mg
6.87%
Potassium 87 mg
Total Carbohydrate 18 g
5.81%
Dietary Fiber 0.68 g
2.13%
Sugars 1.07 g
1.19%
Protein 5 g
Vitamin A 2%
Vitamin C 5%
Calcium 1.8%
Iron 7.69%
* Nutritional Values are estimated and may vary
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