Mashed Lentils with Turmeric
Mashed Lentils with Turmeric
MAIN MEAL
Red Beet Soup - Grilled Salmon Mashed Lentils with Turmeric
ALL RECIPES
INGREDIENTS
8 Servings
| Red lentils | 150 g (1 cup) |
| Carrot | 100 g (1 medium size) |
| Potato | 180 g (1 medium size) |
| Onion | 120 g (1 medium size) |
| Garlic | 6 g (2 cloves) |
| Olive oil | 20 g (2 Tbsp.) |
| Turmeric | 5 g (1 tsp.) |
| Black pepper | |
| Salt |
RECIPE
Grate the carrot, potato, and onion. Mix with thinly sliced garlic. Wash, boil, and drain the red lentils. Add salt, black pepper, turmeric, olive oil and 3.5 cups of hot water. Cook over medium heat for about 15 minutes, until all ingredients are soft. Add another cup of water if necessary. When the water is soaked up, puree the mixture in a blender. Serve hot.
ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Woman (age 25 - 50) | Men (age 25 - 50) | ||||
| Energy | 104.3 kcal | 5 | 5 | ||
| Carbohydrate | 13.8 g | 5 | 5 | ||
| Protein | 5.1 g | 9 | 9 | ||
| Fat | 2.9 g | 4 | 4 | ||
| Fiber | 3 g | 10 | 10 | ||
| Vitamin A | 281.7 mcg | 35 | 28 | ||
| Vitamin E (equivalent) | 0.6 mg | 5 | 4 | ||
| Vitamin B2 | 0.1 mg | 6 | 5 | ||
| Total Folic Acid | 53 mcg | 13 | 13 | ||
| Vitamin C | 5.4 mg | 5 | 5 | ||
| Sodium | 12.3 mg | 1 | 1 | ||
| Calcium | 21.6 mg | 2 | 2 | ||
| Iron | 1.6 mg | 11 | 16 | ||
| Zinc | 0.8 mg | 12 | 8 | ||
Mashed Lentils with Turmeric:
References:
1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
FOOD COMPOSITION OF MENU OF THE DAY
| Energy and Nutrition Facts | In 1 serving |
|---|---|
| Energy | 509,5 kcal |
| Carbohydrate | 41,3 g |
| Protein | 42,8 g |
| Fat | 18,6 g |
| Fiber | 8,9 g |
| Vitamin A | 641,7 mcg |
| Vitamin E | 6,7 mg |
| Total Folic Acid | 214,1 mcg |
| Vitamin B12 | 3 mcg |
| Vitamin C | 16 mg |
| Sodium | 123,5 mg |
| Potassium | 1412,7 mg |
| Calcium | 87,8 mg |
| Vitamin B2 | 0,4 mg |
| Iron | 6,4 mg |
| Zinc | 3,7 mg |
| Magnesium | 137,9 mg |
| Cholesterol | 56,5 mg |
| Omega-3 | 2,3 g |
| Vitamin K | 271,9 mcg |
| Vitamin B6 | 1,8 mg |
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