1 1/4 cup | quinoa | 200 g | |
2 3/4 cups | lentils (canned), rinsed and drained | 700 mL | |
2 | yellow or red sweet peppers, finely diced | 400 g | |
2 | shallots, finely chopped | 80 g | |
1/2 bunch | arugula, coarsely chopped | 80 g | |
4 | carrots, grated | 400 g | |
1/4 cup | extra virgin olive oil | 65 mL | |
1/4 cup | lemon juice, freshly squeezed | 1 1/2 lemon | |
2 tsp | Dijon mustard | 10 g | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
80 g | feta cheese, crumbled | ||
4 tbsp | fresh mint, finely chopped | 12 g | |
1/4 cup | pumpkin seeds | 30 g |
per 1 serving (550 g)
Amount % Daily Value |
Calories 610 |
Fat 26 g 40 % |
Saturated
6.1 g
31 % |
Cholesterol 20 mg |
Sodium 340 mg 14 % |
Carbohydrate 74 g 25 % |
Fibre 13 g 52 % |
Sugars 11 g |
Net Carbs 61 g |
Protein 25 g |
Vitamin A 146 % |
Vitamin C 289 % |
Calcium 19 % |
Iron 77 % |
Food Group | Exchanges |
---|---|
Starches | 3 |
Fruits | 0 |
Vegetables | 2 ½ |
Meat and Alternatives | 2 |
Fats | 4 |