dish
Spiced Pineapple Lentils

12
Serves
303
Calories
14
Nutrients
12
Vitamins

Ingredients

6 tablespoons vegetable oil
2 teaspoons salt
2 teaspoons freshly ground black pepper
6 cloves garlic , crushed
4 cups lentils , washed and picked over
6 cups water
1 cup canned, crushed pineapple

Cooking Instructions

1. Heat the oil in a medium pot over moderate heat. Saute the onions with the salt and pepper until golden, about 10 minutes.

2. Stir in the garlic and lentils and cook for 2 minutes, stirring frequently. Pour in the water, bring to a boil, reduce to a simmer and cook, covered, for 45 minutes.

3. Stir in the pineapple, remove from heat and serve.

Serving Size: about 1/2 cup

Nutrition Information

Number of Servings: 12
Serving Size
0
Calories
303
Protein
17 g
Total Carbohydrate
44 g
Dietary Fiber
15 g
Soluble Fiber
2 g
Insoluble Fiber
0 g
Sugar
7 g
Total Fat
8 g
Saturated Fat
1 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
2 g
Percent Calories from Protein
22 %
Percent Calories from Carbohydrate
58 %
Percent Calories from Fat
23 %
Vitamin A
3 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
10 mg
Vitamin D
0 IU
Folate
278 mcg
Vitamin E
2 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
52 mg
Iron
6 mg
Phosphorus
294 mg
Potassium
691 mg
Sodium
393 mg
Zinc
2 mg