Smoky maple lentil salad
- 12 ingredients
- Servings per recipe: 4
- Serving size: 334 g
Preparation & details:
Source: Kath Eats Real Food
33 recipes on HappyForks
Amount per 100 g
- Energy (calories): 164 kcal 8%
- Protein: 8.54 g 16%
- Fat: 6.22 g Why gray? Help 13%
- Carbohydrates: 20.34 g 8%
Calorie breakdown
Help
- Protein: 18% 29 kcal
- Fat: 33% 54 kcal
- Carbohydrates: 49% 80 kcal
Omega 6 : Omega 3
Help
1:1 20:1 4:1
General
Energy
164 kcal
8%
Water
62.64 g
2%
Carbohydrates
Carbohydrate
20.34 g
8%
Fiber
4.4 g
18%
Sugars, total
2.83 g
Starch
10.76 g
Lipids
Total lipid (fat)
6.22 g
13%
Total polyunsaturated
1.514 g
Omega 3 (n-3)
0.313 g
21%
Omega 6 (n-6)
1.193 g
10%
Total monounsaturated
2.239 g
Total saturated
2.059 g
as low as possible
Total trans
0.001 g
as low as possible
Cholesterol
9 mg
as low as possible
Protein + aminoacids
Protein
8.54 g
16%
Tryptophan
0.087 g
27%
Threonine
0.311 g
24%
Isoleucine
0.376 g
31%
Leucine
0.63 g
23%
Lysine
0.564 g
23%
Methionine + Cystine
0.2 g
16%
Methionine
0.105 g
Cystine
0.095 g
Phenylalanine + Tyrosine
0.647 g
31%
Phenylalanine
0.392 g
Tyrosine
0.255 g
Valine
0.449 g
29%
Vitamins
Vitamin C
18.6 mg
25%
Folate, total
163 µg
Folate, DFE
163 µg DFE
41%
Vitamin B-1 (Thiamin)
0.256 mg
23%
Vitamin B-2 (Riboflavin)
0.211 mg
19%
Vitamin B-3 (Niacin)
1.228 mg
9%
Vitamin B-5 (Pantothenic acid)
0.763 mg
15%
Vitamin B-6
0.268 mg
21%
Vitamin B-12 (Cobalamin)
0.18 µg
8%
Vitamin A
4159 IU
178%
Vitamin E
1.58 mg
11%
Vitamin D
2 IU
0%
Vitamin K
166.3 µg
185%
Isoflavones, total
0.01 mg
Minerals
Calcium, Ca
162 mg
16%
Magnesium, Mg
34 mg
11%
Phosphorus, P
122 mg
17%
Iron, Fe
1.91 mg
11%
Potassium, K
323 mg
7%
Sodium, Na
206 mg
14%
Zinc, Zn
1.22 mg
15%
Copper, Cu
0.235 mg
26%
Selenium, Se
2.7 µg
5%
Manganese, Mn
0.719 mg
40%
Similar recipes
- Protein: 7%
- Fat: 55%
- Carbs: 38%
Roasted butternut squash, radicchio, and onion
- 98 kcal
- 10 ingredients
Ingredients
| Ingredient description | Matched product |
|---|---|
| 1.5 cups dry green lentils | Lentils · raw - 1.5 cup |
| 10 ounces of butternut squash (about 2 cups) | Squash · winter · butternut · raw - 2 cup, cubes |
| 1 head of greens – collards, kale, chard | Collards · raw - 500 g |
| 5 ounces feta or goat cheese | Cheese · feta - 5 oz |
| 1/4 cup chopped walnuts | Nuts · walnuts · english - 0.25 cup, chopped |
| Dressing | |
| 1 tbsp maple syrup | Syrups · maple - 1 tbsp |
| 2 tbsp garlic gold or olive oil | Oil · olive · salad or cooking - 2 tbsp |
| 2 tbsp aged balsamic vinegar | Vinegar · balsamic - 2 tbsp |
| 1 tbsp Dijon mustard | Mustard · prepared · yellow - 1 tbsp |
| 1/2 tsp salt | Salt · table - 0.5 tsp |
| sprinkle black pepper | Spices · pepper · black - 1 dash |
| 3 drops Liquid Smoke (optional) | no such product in database |
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.