Iberian Lentil Casserole
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(0 votes)
Health Score:
90 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
450
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 450 cal. | (21 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.9 g | (33 %) |
more nutritional values
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 64.7 μg | (108 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,058 mg | (26 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 8.1 g | |||
| Uric acid | 131 mg | |||
| Cholesterol | 39 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ⅜ cup olive oil
- 1 onion (diced)
- 2 cloves garlic cloves (crushed)
- 7 ozs Chorizo (sliced)
- 1 ¼ cups Brown Lentils (soaked overnight and drained)
- 3 carrots (sliced)
- 1 green Bell pepper (diced)
- 1 Tomato (diced)
- 2 tsps ground paprika
- 1 bay leaf
- 7 ozs potatoes (peeled and diced)
- salt
- cayenne pepper
Preparation
Kitchen utensils
1 Cutting board, 1 Large knife, 1 Bowl, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Small knife, 1 Pot mit Deckel, 1 Measuring cups, 1 Small skillet, 1 Mortar, 1 großer Pot, 1 Garlic press, 1 Slotted spoon
Preparation steps
1.
Heat the olive oil in a large pan and gently cook the onions and garlic until translucent. Add the chorizo and cook for 3 minutes.
2.
Add the remaining ingredients, except for the potatoes. Cover with water and bring to a boil. Reduce the heat and simmer for 20 minutes.
3.
Add the potatoes and simmer for a further 20 minutes. Season to taste with salt and cayenne pepper.
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