Protein Potluck Special

  1. Nutrition
  2. Recipes
Prep 20 minutes Cooking 0 Hour-30 Minute Average 8 servings

Ingredients

Amount Ingredient
2 cups Lentils, raw
1 leaf Bay Leaf
1 tablespoon Olive Oil, Extra Virgin
1 cups, chopped Onion, finely chopped
, , about Green Bell Pepper, diced
2 medium Carrots, finely chopped
3 medium tomato Roma Tomatoes, diced
1 teaspoons Paprika
1 teaspoons Cumin, Ground
2/3 teaspoons Garlic Powder
2/3 teaspoons Onion Powder
1 teaspoons Coconut Sugar
2/3 teaspoons Salt
1 cups Seitan Cubes or Balls, chopped

Steps

1 Place the lentils and bay leaf in a large saucepan and cook according to package directions.
2 While the lentils are cooking, heat the oil over medium-high heat in a very large skillet.
3 Add the onions and bell pepper and sauté for 10 minutes.
4 Add the remaining ingredients and sauté for 5 minutes.
5 Add the lentils, stir, and cook for 5 minutes to heat through.

Nutrition

Dairy Fee High Fiber High Protein Low Fat Main Dishes, Side Dishes Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 264.87 kcal 9%
Protein 20.78 g 42%
Total lipid (fat) 3.34 g 5%
Carbohydrate, by difference 40.12 g 13%
Fiber, total dietary 7.17 g 29%
Sugars, total 5.84 g  
Minerals
Calcium, Ca 45.46 mg 5%
Iron, Fe 4.04 mg 22%
Sodium, Na 306.18 mg 13%
Vitamins
Vitamin C, total ascorbic acid 30.05 mg 50%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 139.07 µg  
Vitamin E (alpha-tocopherol) 0.5 mg 2%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 1.35 g  
Fatty acids, total polyunsaturated 0.94 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 265
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0g 2%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 306mg 13%
Total Carbohydrate 40g 13%
Dietary Fibers 7g 29%
Sugars 6g  
Protein 21g 42%
Vitamin D 0µg  
Calcium 45mg 5%
Iron 4mg 22%
Potassium 449mg 13%
Nutrient Per Serving RDA%
Proximates
Water 54.55 g 3%
Calories (Energy) 264.87 kcal 9%
Energy 792.07 kJ  
Protein 20.78 g 42%
Total lipid (fat) 3.34 g 5%
Ash 2.02 g  
Carbohydrate, by difference 40.12 g 13%
Fiber, total dietary 7.17 g 29%
Sugars, total 5.84 g  
Sucrose 1.49 g  
Glucose (dextrose) 0.73 g  
Fructose 0.72 g  
Lactose 0 g  
Maltose 0.14 g  
Galactose 0 g  
Starch 24.17 g  
Minerals
Calcium, Ca 45.46 mg 5%
Iron, Fe 4.04 mg 22%
Magnesium, Mg 29.27 mg 7%
Phosphorus, P 152.31 mg 22%
Potassium, K 449.21 mg 13%
Sodium, Na 306.18 mg 13%
Zinc, Zn 1.69 mg 11%
Copper, Cu 0.39 mg 20%
Manganese, Mn 0.75 mg  
Selenium, Se 0.25 µg 0%
Fluoride, F 1.13 µg  
Vitamins
Vitamin C, total ascorbic acid 30.05 mg 50%
Thiamin 0.45 mg  
Riboflavin 0.13 mg  
Niacin 1.55 mg  
Pantothenic acid 1.12 mg  
Vitamin B-6 0.36 mg 18%
Folate, total 239 µg  
Folic acid 0 µg  
Folate, food 239 µg  
Folate, DFE 239 µg  
Choline, total 50.3 mg 10%
Betaine 0.13 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 139.07 µg  
Retinol 0 µg  
Carotene, beta 1392.56 µg  
Carotene, alpha 536.26 µg  
Cryptoxanthin, beta 19.22 µg  
Vitamin A, IU 3159.42 IU 63%
Lycopene 0.15 µg  
Lutein + zeaxanthin 164.21 µg  
Vitamin E (alpha-tocopherol) 0.5 mg 2%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 2.04 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0.02 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 6.25 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 0.36 g 2%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0.09 g  
17:0 0 g  
18:0 0.01 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 1.35 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
17:1 0 g  
18:1 undifferentiated 0.1 g  
18:1 c 0.01 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 0.94 g  
18:2 undifferentiated 0.25 g  
18:3 undifferentiated 0.06 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 5.49 mg  
Amino Acids
Tryptophan 0.11 g  
Threonine 0.47 g  
Isoleucine 0.53 g  
Leucine 0.89 g  
Lysine 0.86 g  
Methionine 0.11 g  
Cystine 0.17 g  
Phenylalanine 0.62 g  
Tyrosine 0.33 g  
Valine 0.61 g  
Arginine 0.97 g  
Histidine 0.35 g  
Alanine 0.53 g  
Aspartic acid 1.41 g  
Glutamic acid 2 g  
Glycine 0.5 g  
Proline 0.52 g  
Serine 0.57 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg