Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.3% of RDA
• Calories: 18.7% of RDA
• Carbs: 21.3% of RDA
• Fat (total lipid): 11.9% of RDA
• Fiber: 48.8% of RDA
• Fructose: 5.9% of RDA
• Protein: 18.1% of RDA
• Sodium: 36.3% of RDA
• Sugar: 44.2% of RDA
• Vitamin A (IU): 253% of RDA
• Vitamin B6: 31.5% of RDA
• Vitamin C: 42.5% of RDA
• Iron: 1.9% of RDA
• Magnesium: 23.3% of RDA
• Manganese: 258% of RDA
• Niacin: 12.9% of RDA
• Potassium: 26.0% of RDA
• Zinc: 17.7% 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
58.6
g
58.551
Calories
373
373.338
Fiber
13.7
g
13.666
Iron
0.351
mg
0.351
Protein
20.4
g
20.374
Sodium
489
mg
489.465
Sugars
13.8
g
13.819
Fat (total lipid)
7.28
g
7.277
N
0
0
green lentil|sweet onion|ginger (ground)|garlic (fresh)|carrot|red bell pepper|diced tomato|low-sodium vegetable broth|red harissa|smoked paprika|cumin|cinnamon (ground)|lemon juice|chickpea|cilantro (fresh)|goat cheese
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PREPARATION
1.
In the bowl of a crockpot, combine the lentils, chopped onion, grated ginger, minced garlic, chopped carrots, red pepper, tomatoes, veggie broth, 1/2 cup water, the harissa, paprika, cumin, cinnamon and a large pinch of both Kosher salt and pepper. Stir to combine.
2.
Cover and cook on low for 6-8 hours or on high for 4-6 hours.
3.
Just before serving, stir in the lemon juice, chickpeas, and chopped cilantro (if using), cook until heated through.
4.
If the soup is thick, add more water or broth to thin. Taste and adjust the salt to your liking.
5.
Ladle the soup into bowls and top with whipped goat cheese, nuts of choice and fresh cilantro.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 373
Protein 20.4 g
Carbohydrates 58.6 g
Iron 0.35 mg
Fiber 13.7 g
Calcium 23.2 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.
