4 Serves
67 Mins
19 g
71 g
11 g
Finely dice the onion and mince the garlic using a chef's knife on a cutting board.
Ingredients, vitamins, and health benefits
Onion
Garlic
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Vitamin K
6 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
4 mg / 16 mgVitamin B5
2 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
344 µg / 400 µgCalcium
46 mg / 1,300 mgIron
6 mg / 18 mgMagnesium
52 mg / 420 mgPhosphorus
325 mg / 1,250 mgPotassium
751 mg / 4,700 mgSodium
698 mg / 2,300 mgZinc
2 mg / 11 mgCopper
1 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
1 µg / 55 µgFiber
7 g / 28 gSugar
3 g / 50 gSaturated Fat
2 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
64 gAlcohol
0 g
Heat olive oil in a large pot over medium heat and sauté the onion and garlic until softened and fragrant.
Add the lentils and grains to the pot, stirring to coat them in the aromatic oil, then pour in enough water to cover the mixture by an inch.
Bring the mixture to a boil, then reduce the heat to low, cover, and simmer until the lentils and grains are tender and the liquid is absorbed.
Season the bowl with salt and black pepper to taste, then serve hot in individual bowls.
Olive Oil
Lentils
Mixed Grain
Salt
Black Pepper
Vitamin A
1 µg / 900 µgVitamin C
6 mg / 90 mgVitamin E
1 mg / 15 mgVitamin K
6 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
4 mg / 16 mgVitamin B5
2 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
344 µg / 400 µgCalcium
46 mg / 1,300 mgIron
6 mg / 18 mgMagnesium
52 mg / 420 mgPhosphorus
325 mg / 1,250 mgPotassium
751 mg / 4,700 mgSodium
Fiber
7 g / 28 gSugar
3 g / 50 gSaturated Fat
2 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
20
g50
g31
g
Zinc
2 mg / 11 mgCopper
1 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
1 µg / 55 µgAlcohol
0 g