Recipe details

Moroccan millet + lentil salad

Cereal grains, pasta / Legumes

  • millet
  • lentils
  • peppers
  • raisins
  • almonds
  • olives
  • oil
  • lime juice
  • salt
  • cinnamon
  • pepper

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Preparation & details:

www.katheats.com/picnic-perfect

Source: Kath Eats Real Food

33 recipes on HappyForks

Nutrition Facts label

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Amount per 100 g

  • Energy (calories): 301 kcal 14%
  • Protein: 11.34 g 21%
  • Fat: 8.47 g Why gray? Help 17%
  • Carbohydrates: 46.71 g 19%

Calorie breakdown

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  • Protein: 14% 41 kcal
  • Fat: 24% 73 kcal
  • Carbohydrates: 62% 188 kcal

Omega 6 : Omega 3

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1:1 20:1 16:1

moroccan millet + lentil salad

CC BY 2.0 / simpleprovisions

General

  • Energy

    301 kcal

    14%

  • Water

    30.49 g

    1%

Carbohydrates

  • Carbohydrate

    46.71 g

    19%

  • Fiber

    6.8 g

    27%

  • Sugars, total

    6.26 g

  • Starch

    13.58 g

Lipids

  • Total lipid (fat)

    8.47 g

    17%

  • Total polyunsaturated

    1.851 g

  • Omega 3 (n-3)

    0.073 g

    5%

  • Omega 6 (n-6)

    1.157 g

    10%

  • Total monounsaturated

    5.046 g

  • Total saturated

    1.059 g

    as low as possible

  • Total trans

    0.002 g

    as low as possible

  • Cholesterol

    0 mg

    as low as possible

Protein + aminoacids

  • Protein

    11.34 g

    21%

  • Tryptophan

    0.106 g

    33%

  • Threonine

    0.378 g

    30%

  • Isoleucine

    0.463 g

    38%

  • Leucine

    0.962 g

    36%

  • Lysine

    0.564 g

    23%

  • Methionine + Cystine

    0.291 g

    24%

  • Methionine

    0.129 g

  • Cystine

    0.162 g

  • Phenylalanine + Tyrosine

    0.861 g

    41%

  • Phenylalanine

    0.561 g

  • Tyrosine

    0.3 g

  • Valine

    0.545 g

    35%

Vitamins

  • Vitamin C

    28.9 mg

    39%

  • Folate, total

    167 µg

  • Folate, DFE

    167 µg DFE

    42%

  • Vitamin B-1 (Thiamin)

    0.372 mg

    34%

  • Vitamin B-2 (Riboflavin)

    0.231 mg

    21%

  • Vitamin B-3 (Niacin)

    2.52 mg

    18%

  • Vitamin B-5 (Pantothenic acid)

    0.916 mg

    18%

  • Vitamin B-6

    0.35 mg

    27%

  • Vitamin B-12 (Cobalamin)

    0 µg

    0%

  • Vitamin A

    704 IU

    30%

  • Vitamin E

    2.3 mg

    15%

  • Vitamin D

    0 IU

    0%

  • Vitamin K

    5.3 µg

    6%

  • Isoflavones, total

    0.02 mg

Minerals

  • Calcium, Ca

    36 mg

    4%

  • Magnesium, Mg

    64 mg

    21%

  • Phosphorus, P

    195 mg

    28%

  • Iron, Fe

    3.22 mg

    18%

  • Potassium, K

    379 mg

    8%

  • Sodium, Na

    393 mg

    26%

  • Zinc, Zn

    1.62 mg

    20%

  • Copper, Cu

    0.515 mg

    57%

  • Selenium, Se

    1 µg

    2%

  • Manganese, Mn

    1.014 mg

    56%

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Ingredients

Ingredient description Matched product
1 cup of dry brown lentils, cooked according to package Lentils · raw - 1 cup
1 cup of dry millet, cooked Millet · raw - 1 cup
1 cup chopped bell peppers Peppers · sweet · red · raw - 1 cup, chopped
1/3 cup golden raisins, hydrated in hot water Raisins · golden seedless - 0.33 cup, packed
1/4 cup chopped salted, roasted almonds Nuts · almonds · dry roasted · with salt added - 0.25 cup whole kernels
1/4 cup kalamata olives, chopped Olives · ripe · canned (small-extra large) - 0.25 cup
2 tbsp garlic gold oil or olive oil with a minced garlic clove Oil · olive · salad or cooking - 2 tbsp
2 tsp lime juice Lime juice · raw - 2 tsp
1 tsp sea salt Salt · table - 1 tsp
1/4 tsp cinnamon Spices · cinnamon · ground - 0.25 tsp
1/8 tsp cayenne pepper Spices · pepper · red or cayenne - 0.13 tsp

Possible differences in nutritional values

All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.

About Nutrition Facts

  • Symbol "~" means missing value.
  • Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
  • Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.

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  • RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
  • AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
  • UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.