Cooking a nutritious meal doesn't have to be complicated. This recipe for Lentils with Veggies, Avocado, Walnuts, & Hummus is a great way to include a variety of nutrients in your diet. Lentils provide a great source of protein, while the combination of vegetables, avocado, walnuts, and hummus adds a delicious array of flavors and textures. Perfect for a wholesome lunch or dinner, this dish is both satisfying and easy to prepare.
- Rinse the lentils thoroughly before cooking to remove any dirt or debris.
- Cook the lentils in a pot with double the amount of water until they are tender, but not mushy, usually around 20-30 minutes.
- Heat the olive oil in a large pan over medium heat and sauté the chopped garlic cloves until they are golden brown.
- Add the asparagus spears and cook until tender, about 5-7 minutes.
- Toss in the spinach and cook until wilted, approximately 2-3 minutes.
- Season the vegetables with a pinch of salt and a dash of black pepper to enhance the flavors.
- Cut the avocado into slices or cubes and set aside.
- Once the lentils are cooked, drain any excess water and combine them with the sautéed vegetables.
- Serve the lentil and vegetable mixture in a bowl, top with avocado slices, a dollop of hummus, and drizzle with chili sauce.
- Sprinkle the walnuts on top for added crunch and nutritional benefits.
With a balance of flavors and textures, this Lentils with Veggies, Avocado, Walnuts, & Hummus recipe is not only healthy but also incredibly delicious. Whether you're looking for a nutritious meal or a dish that is quick and easy to prepare, this recipe fits the bill. Enjoy your flavorful and nutrient-packed meal!
Nutrition Facts | |
---|---|
Serving Size | 290 grams |
Energy | |
Calories 430kcal | 22% |
Protein | |
Protein 20g | 14% |
Carbohydrates | |
Carbohydrates 45g | 13% |
Fiber 13g | 34% |
Sugar 3.62g | 4% |
Fat | |
Fat 36g | 41% |
Saturated 4.40g | 15% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 300ug | 33% |
Choline 90mg | 17% |
Vitamin B1 0.68mg | 57% |
Vitamin B2 0.46mg | 35% |
Vitamin B3 3.47mg | 22% |
Vitamin B6 0.79mg | 47% |
Vitamin B9 420ug | 105% |
Vitamin B12 0.00ug | 0% |
Vitamin C 40mg | 43% |
Vitamin E 4.10mg | 27% |
Vitamin K 470ug | 392% |
Minerals | |
Calcium, Ca 130mg | 10% |
Copper, Cu 0.94mg | 104% |
Iron, Fe 6mg | 57% |
Magnesium, Mg 160mg | 39% |
Phosphorus, P 310mg | 25% |
Potassium, K 1230mg | 36% |
Selenium, Se 5ug | 9% |
Sodium, Na 300mg | 20% |
Zinc, Zn 3.28mg | 30% |
Water | |
Water 180g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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