Spanish Chorizo Lentil Casserole
This recipe is high in fibre

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
- 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,
- 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.
- 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.
- 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
- Remove bay leaves
Nutrition Facts
For 1 serving of spanish chorizo lentil casserole (227g)
Nutrient | Value | %DV |
---|---|---|
Calories | 277 | |
Fats | 6g | 7% |
Saturated fats | 1g | 7% |
Trans fats | 0g | |
Cholesterol | 8mg | 3% |
Sodium | 435mg | 19% |
Carbs | 44g | 16% |
Net carbs | 35g | |
Fiber | 9g | 31% |
Sugar | 7g | |
Protein | 16g | |
Calcium | 60mg | 6% |
Iron | 5mg | 57% |
Potassium | 772mg | 16% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 1407μg | |
Beta carotene | 3990μg | |
Caffeine | 0mg | |
Choline | 60mg | 11% |
Copper | 0.5mg | 53% |
Fluoride | 4μg | |
Folate (B9) | 267μg | 67% |
Lycopene | 2374μg | |
Magnesium | 47mg | 11% |
Manganese | 1mg | 44% |
Niacin | 2mg | 15% |
Pantothenic acid | 1mg | 27% |
Phosphorus | 192mg | 27% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 14% |
Selenium | 0.4μg | 1% |
Theobromine | 0mg | |
Thiamine | 1mg | 44% |
Vitamin A IU | 7912IU | |
Vitamin A | 420μg | 47% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.5mg | 35% |
Vitamin C | 20mg | 22% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 2mg | 11% |
Vitamin K | 18μg | 15% |
Zinc | 2mg | 18% |
Sugars | ||
Sugar | 7g | |
Sucrose | 2g | |
Glucose | 2g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0.2g | |
Galactose | 0g | |
Starch | 25g | |
Fats | ||
Saturated fats | 1g | 7% |
Monounsaturated fats | 1g | |
Polyunsaturated fats | 1g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.2g | |
Glutamic acid | 3g | |
Glycine | 1g | |
Histidine | 0.4g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.1g | |
Tyrosine | 0.4g | |
Valine | 1g |