Spanish Chorizo Lentil Casserole

This recipe is high in fibre

Spanish Chorizo Lentil Casserole
Fat 18%Carbs 60%Protein 22%
Percent Calories

1 serving of spanish chorizo lentil casserole (This recipe is high in fibre) contains 277 Calories. The macronutrient breakdown is 60% carbs, 18% fat, and 22% protein. This is a good source of protein (29% of your Daily Value), fiber (31% of your Daily Value), and potassium (16% of your Daily Value).

Makes
4 servings
Prep Time
20 minutes
Cook Time
35 minutes

Ingredients

Directions

  1. In a pot, add the lentils, chopped carrots and half of the chopped onion. Cover with cold water (1 cm of water should be over the lentils). Add salt, pepper, stock cube, bay leaves and cumin. Put the pot on high heat and bring to boil. When it starts boiling, cover and leave to simmer for 30 min,
  2. Spread the sliced chorizo (I like mine spicy) on a plate over a double sheet of kitchen roll. Spread the slices as much as possible so that the kitchen roll absorbs most of the fat. Heat in the microwave for 30 seconds and pat dry with more kitchen roll to get rid of as much fat as possible. Add to the lentil pot.
  3. In a frying pan, heat the oil and add the onion. When it's soft, add the blended tomatoes and cook on medium heat for 10 minutes. Add the paprika and mix well while cooking for 2 more minutes.
  4. Add the tomato mixture to the pot. Correct seasoning if needed and cook until the lentils are soft (it should take between 30-40 min from the moment it boiled). If it gets too dry, add some boiling water
  5. Remove bay leaves

Nutrition Facts

For 1 serving of spanish chorizo lentil casserole (227g)

NutrientValue%DV
Calories277
Fats6g 7%
Saturated fats1g 7%
Trans fats0g
Cholesterol8mg 3%
Sodium435mg 19%
Carbs44g 16%
Net carbs35g
Fiber9g 31%
Sugar7g
Protein16g
Calcium60mg 6%
Iron5mg 57%
Potassium772mg 16%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene1407μg
Beta carotene3990μg
Caffeine0mg
Choline60mg 11%
Copper0.5mg 53%
Fluoride4μg
Folate (B9)267μg 67%
Lycopene2374μg
Magnesium47mg 11%
Manganese1mg 44%
Niacin2mg 15%
Pantothenic acid1mg 27%
Phosphorus192mg 27%
Retinol0μg
Riboflavin (B2)0.2mg 14%
Selenium0.4μg 1%
Theobromine0mg
Thiamine1mg 44%
Vitamin A IU7912IU
Vitamin A420μg 47%
Vitamin B120μg 0%
Vitamin B60.5mg 35%
Vitamin C20mg 22%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E2mg 11%
Vitamin K18μg 15%
Zinc2mg 18%
Sugars
Sugar7g
Sucrose2g
Glucose2g
Fructose2g
Lactose0g
Maltose0.2g
Galactose0g
Starch25g
Fats
Saturated fats1g 7%
Monounsaturated fats1g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine0.4g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.1g
Tyrosine0.4g
Valine1g

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