• Prep Time: 10 Minutes

  • Cook Time: 30 Minutes

Calories (Kcal)

432.60

  • Meal Type: Main

  • Core Ingredient: Lentils & Spaghetti

Protein (g)

21.56

Macro Nutrients

Hover over a segment to see the amounts per serving

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3 oz spaghetti or other pasta (35g)
1/4 cup red (or other) lentils (50 g)
1/2 tbsp olive oil
1.5 oz mushroom, chopped small (45 g)
1/2 small onion, chopped small (75 g)
1 clove of garlic , minced
1/3 cup carrots, chopped small (50 g)
7 oz canned or diced tomatoes (200 g)
1 tbsp tomato paste
Vegetable stock

Herbs & Spices
3/4 tsp dried oregano
1 tsp dried basil
1/4 tsp thyme
1/4 tsp onion powder
2 tsp nutritional yeast optional
Salt and Pepper to taste

Saute the Onion and Garlic in the olive oil until soft, add the carrots and cook for another 5 minutes

Add the mushrooms, herbs and spices and cook for another 2 minutes

Wash the lentils thoroughly under running water and drain, Add the lentils and tomatoes plus a little vegetable stock and cook on a medium heat until the lentils are soft (15 to 20 minutes)

Adjust consistency by adding more stock if needed

Add Salt and Pepper to taste.

When cooked, cover, take off heat and let sit for another few minutes for the flavors to develop.

Cook the Spaghetti according to instructions on the package.

Nutrient Amount Measure
Energy 432.60 kcal
Total lipid (fat) 8.33 g
Fatty acids, total saturated 1.19 g
Fatty acids, total polyunsaturated 1.39 g
Fatty acids, total monounsaturated 5.14 g
Fatty acids, total trans 0.00 g
Protein 21.56 g
Cholesterol 0.00 mg
Carbohydrate, by difference 74.28 g
Fiber, total dietary 14.14 g
Sugars, total 17.48 g
Maltose 0.19 g
Glucose (dextrose) 6.66 g
Fructose 6.90 g
Lactose 0.00 g
Sucrose 2.92 g
Protein 21.56 g
Sodium, Na 419.09 mg
Potassium, K 1,461.72 mg
Calcium, Ca 136.47 mg
Iron, Fe 7.60 mg
Chromium, Cr 0.00 mg
Copper, Cu 1.05 mg
Fluoride, F 24.58 µg
Phytosterols 26.25 mg
Iodine, I 0.00 µg
Magnesium, Mg 98.46 mg
Manganese, Mn 1.54 mg
Molybdenum, Mo 0.00 µg
Phosphorus, P 306.58 mg
Selenium, Se 16.09 µg
Zinc, Zn 3.01 mg
Caffeine 0.00 mg
Arginine 1.31 g
Histidine 0.51 g
Isoleucine 0.80 g
Leucine 1.32 g
Lysine 1.17 g
Methionine 0.20 g
Phenylalanine 0.92 g
Threonine 0.75 g
Tryptophan 0.20 g
Valine 0.94 g
Omega 3 0.00 0
18:3 (ALA) 0.00 g
20:5 n-3 (EPA) 0.00 g
22:6 n-3 (DHA) 0.00 g
22:5 n-3 (DPA) 0.00 g
Vitamins 0.00
Vitamin A, IU 9,211.86 µg
Vitamin A, RAE 461.00 µg
Folic acid 24.85 µg
Vitamin B-6 0.87 mg
Vitamin B-12 0.00 µg
Vitamin B-12, added 0.00 µg
Vitamin C, total ascorbic acid 34.07 mg
Vitamin D 2.64 µg
Vitamin D (D2 + D3) 0.07 µg
Vitamin E (alpha-tocopherol) 4.94 mg
Vitamin E, added 0.00 mg
Vitamin K (phylloquinone) 26.17 µg
Thiamin 0.80 mg
Riboflavin 0.44 mg
Niacin 6.79 mg
Folate, total 323.51 µg
Pantothenic Acid 2.69 mg
Biotin 0.00 µg
Choline, total 96.84 mg
Phytochemicals 0.00
Lycopene 14,814.00 µg
Anthocyanin 0.00 µg
Carotene, alpha 1,893.00 µg
Carotene, beta 4,580.45 µg
Indoles 0.00 µg
Saponins 0.00 µg
Allicin 0.00 µg