Lentils with Veggies, Avocado, Walnuts, and Hummus

Lentils with Veggies, Avocado, Walnuts, and Hummus
Fat 53%Carbs 33%Protein 14%
Percent Calories

1 serving of lentils with veggies, avocado, walnuts, and hummus contains 531 Calories. The macronutrient breakdown is 33% carbs, 53% fat, and 14% protein. This is a good source of protein (36% of your Daily Value), fiber (48% of your Daily Value), and potassium (28% of your Daily Value).

Makes
2 servings
Prep Time
5 minutes
Cook Time
25 minutes

Ingredients

Directions

  1. Cook the lentils in boiling water until tender, but not broken, for 20 to 25 minutes. Check at the 15-minute mark if using regular green lentils.
  2. Heat the olive oil in a large sauté pan over medium-high heat. Chop the asparagus into pieces and add to the pan. Sauté until slightly tender, about 3 minutes. Add the minced garlic and cook for about 30 seconds. Add the spinach and sauté until wilted, about 2 minutes. Add a splash of water if needed. Season with salt and pepper to taste.
  3. Serve the cooked lentils with the sautéed vegetables, topped with avocado slices, a dollop of hummus, and a drizzle of sriracha. Sprinkle with chopped walnuts and enjoy.

Nutrition Facts

For 1 serving of lentils with veggies, avocado, walnuts, and hummus (289g)

NutrientValue%DV
Calories531
Fats33g 42%
Saturated fats4g 21%
Trans fats0g
Cholesterol0mg 0%
Sodium320mg 14%
Carbs46g 17%
Net carbs33g
Fiber14g 48%
Sugar4g
Protein20g
Calcium153mg 15%
Iron8mg 99%
Potassium1301mg 28%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene16μg
Beta carotene5323μg
Caffeine0mg
Choline85mg 16%
Copper1mg 109%
Fluoride4μg
Folate (B9)497μg 124%
Lycopene0μg
Magnesium151mg 36%
Manganese2mg 101%
Niacin4mg 22%
Pantothenic acid2mg 42%
Phosphorus316mg 45%
Retinol0μg
Riboflavin (B2)0.4mg 33%
Selenium4μg 7%
Theobromine0mg
Thiamine1mg 53%
Vitamin A IU9031IU
Vitamin A451μg 50%
Vitamin B120μg 0%
Vitamin B61mg 62%
Vitamin C38mg 42%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E6mg 40%
Vitamin K476μg 397%
Zinc3mg 31%
Sugars
Sugar4g
Sucrose1g
Glucose1g
Fructose1g
Lactose0g
Maltose0.1g
Galactose0.1g
Starch24g
Fats
Saturated fats4g 21%
Monounsaturated fats17g
Polyunsaturated fats10g
Trans fats0g
Fatty Acids
Total omega 31g
Total omega 66g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid2g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine1g
Valine1g

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