Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.6% of RDA
• Calories: 7.6% of RDA
• Carbs: 7.5% of RDA
• Fat (total lipid): 0.9% of RDA
• Fiber: 15.9% of RDA
• Fructose: 5.4% of RDA
• Protein: 7.7% of RDA
• Sodium: 0.6% of RDA
• Sugar: 12.5% of RDA
• Vitamin A (IU): 24.9% of RDA
• Vitamin B6: 129% of RDA
• Vitamin C: 15.2% of RDA
• Iron: 10.2% of RDA
• Magnesium: 7.5% of RDA
• Manganese: 9.2% of RDA
• Niacin: 83.7% of RDA
• Potassium: 10.0% of RDA
• Zinc: 11.1% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
0
MACROS
Carbohydrate
20.7
g
20.732
Calories
152
152.25
Fiber
4.46
g
4.462
Iron
1.94
mg
1.937
Protein
8.63
g
8.626
Sodium
8.25
mg
8.25
Sugars
3.90
g
3.895
Fat (total lipid)
0.535
g
0.535
N
0
0
white lentil|grape tomato|basil (fresh)|nutritional yeast|balsamic vinegar
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PREPARATION
COOKING THE LENTILS
1.
Place the lentils into a pot and cover with a couple of inches of water.
2.
Cover, bring to a boil, and simmer until tender, about 20 minutes.
3.
While the lentils cook, prepare the remaining ingredients.
MAKING THE SALAD
4.
Halve the tomatoes and thinly slice the basil.
5.
Combine the tomatoes, basil, nutritional yeast, and balsamic vinegar in a large mixing bowl. Add a dash each of salt and pepper.
6.
When the lentils are tender, but not falling apart, they are ready.
7.
Drain the lentils and rinse under cold water until completely cool. This will stop the cooking process so that they don't over cook.
8.
Add the lentils to the mixing bowl with the tomatoes and basil mix. Stir well to combine.
9.
Enjoy a room temperature.
NOTES, TIPS, TRICKS, HINTS, ETC:
If you can't find white lentils, you can substitute with short-grain brown rice, green lentils, or even quinoa.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 152
Protein 8.63 g
Carbohydrates 20.7 g
Iron 1.94 mg
Fiber 4.46 g
Calcium 15.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
