Moroccan millet + lentil salad
- 11 ingredients
- Servings per recipe: 1
- Serving size: 708 g
Preparation & details:
Source: Kath Eats Real Food
33 recipes on HappyForks
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
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.
Advanced mode
- 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.