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Aromatic DASH Red Lentil, Zucchini and Mushroom Stew with Crunchy Cashews
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Aromatic DASH Red Lentil, Zucchini and Mushroom Stew with Crunchy Cashews

Hypertension (DASH) Heart healthy Lunch Dinner/Supper One-pot DASH Diet Hypertension Heart Health Heart-healthy Diet Cholesterol Management
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
25 min
Number of portions
1
Cena (Lidl)
$2.17
Cost of one portion
$2.17
Number of ingredients needed for preparation
11
Total calories
470
Calories per 1 portion
470 kcal
Amount of protein per portion
23g
Amount of fat per portion
18g
Amount of carbohydrates per portion
52g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Tomato

Tomato

#Tomato #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Piece (1 Piece (150 g)) • 30 kcal • $0.43
Tomato Histamine Latex-Fruit Syndrome Salicylates
B: 1.4g
T: 0.3g
W: 5.4g
30 kcal
Onion

Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.33 Piece (0.33 Piece (35 g)) • 15 kcal • $0.05
Onion
B: 0.4g
T: 0g
W: 3.3g
15 kcal
Cashew Nuts

Cashew Nuts

#Cashew #Nuts #Vegan #Vegetarian #Gluten-free
1 Tablespoon (1 Tablespoon (15 g)) • 92 kcal • $0.17
Tree nuts Nuts
B: 2.7g
T: 6.6g
W: 5.4g
92 kcal
Extra virgin olive oil

Extra virgin olive oil

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
1 Tablespoon (1 Tablespoon (10 g)) • 91 kcal • $0.17
B: 0.1g
T: 10g
W: 0.1g
91 kcal
Tomato Passata

Tomato Passata

#Tomato #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Teaspoon (1 Teaspoon (15 g)) • 4 kcal • $0.01
Tomato Salicylates Histamine
B: 0.2g
T: 0g
W: 0.9g
4 kcal
Cumin 2

Cumin 2

#Heart-healthy Diet #Cholesterol Management #Vegan #Gluten-free #High Fiber
1 Pinch (1 Pinch (2 g)) • 8 kcal • $0.38
Cumin Spices
B: 0.4g
T: 0.4g
W: 0.7g
8 kcal
Smoked paprika and herbal pepper

Smoked paprika and herbal pepper

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
1 Pinch (1 Pinch (2 g)) • 0 kcal • $0.25
B: 0g
T: 0g
W: 0.1g
0 kcal
Parsley Leaves 2

Parsley Leaves 2

#Parsley #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Tablespoon (1 Tablespoon (10 g)) • 5 kcal
Parsley Celery
B: 0.3g
T: 0.1g
W: 0.6g
5 kcal
Red lentils (dry)

Red lentils (dry)

#Vegan #Vegetarian #Gluten-free #Lactose-Free #High-protein
5 Tablespoon (5 Tablespoon (60 g)) • 192 kcal • $0.29
B: 15.2g
T: 0.7g
W: 31.2g
192 kcal
Zucchini

Zucchini

#Zucchini #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.33 Piece (0.33 Piece (100 g)) • 19 kcal • $0.33
Zucchini
B: 1.2g
T: 0.1g
W: 3.2g
19 kcal
Fresh Mushrooms

Fresh Mushrooms

#Mushrooms #Fresh #Vegan #Vegetarian #Gluten-free
3 Piece (3 Piece (60 g)) • 15 kcal • $0.09
Mushroom
B: 1.6g
T: 0.2g
W: 1.6g
15 kcal

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Supermarket Chain Price Comparator — Aromatic DASH Red Lentil, Zucchini and Mushroom Stew with Crunchy Cashews

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,97 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,97 €
100 kcal 0,42 €
20 g protein 1,68 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
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Aldi Cheapest
1,97 € 1,97 € 3,94 € 7,88 €
Lidl +2%
2,00 € 2,00 € 4,00 € 8,00 €
Tesco +10%
2,17 € 2,17 € 4,34 € 8,68 €
Carrefour +14%
2,24 € 2,24 € 4,48 € 8,96 €
SPAR +17%
2,30 € 2,30 € 4,60 € 9,20 €

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Recipe Summary & Culinary Insights

Aromatic DASH Red Lentil, Zucchini and Mushroom Stew with Crunchy Cashews – a clinical DASH diet recipe supporting healthy blood pressure and cardiovascular protection. One serving provides 464.9 kcal, 23.7 g protein, 18.6 g fat, and 52.3 g carbohydrates (GI 23.8, GL 9.6). Prep time: 25 min.

Recipe preparation steps

1
Peel the onion, wash the zucchini and mushrooms, and finely chop all three vegetables. Heat 40 ml of water with a touch of olive oil in a saucepan, add the onion, and sweat gently for 2 minutes.
2
Stir in the diced zucchini, smoked paprika, and ground cumin. Cook briefly until fragrant, then add the rinsed red lentils, pour in hot water just to the level of the ingredients, and simmer covered for about 5 minutes.
3
Add the chopped mushrooms and top up with a splash of boiling water if needed so the vegetables slightly peek above the liquid. Simmer gently for another 10 minutes until the lentils are tender.
4
Once the lentils are tender and creamy, fold in the diced fresh tomato, tomato passata, and remaining extra virgin olive oil. Season to taste with black pepper, oregano, cumin, and smoked paprika without adding salt.
5
Ladle the hot stew into a deep bowl and garnish generously with chopped unsalted cashew nuts and fresh flat-leaf parsley.

Prepared without added table salt, this dish is naturally rich in potassium, magnesium, soluble fiber, and vascular antioxidants that support optimal blood pressure and LDL cholesterol balance.

Contains allergens 20
Zucchini Onion Cumin Spices Nuts Tree nuts Mushroom Tomato Histamine Latex-Fruit Syndrome Salicylates Onion Tree nuts Nuts Cumin Spices Parsley Celery Zucchini Mushroom

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
470 kcal
Protein
23.5g
Fat
18.5g
Carbs
52.4g
Aromatic DASH Red Lentil, Zucchini and Mushroom Stew with Crunchy Cashews
Bio-Analysis Recipe

Aromatic DASH Red Lentil, Zucchini and Mushroom Stew with Crunchy Cashews

470 kcal B: 23.5g T: 18.5g W: 52.4g
Glycemic Load
IG 65 ŁG 34
High
Workout Window
60-90 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 110 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 22 µU/mL 37 µU/mL 40 µU/mL 33 µU/mL 22 µU/mL 13 µU/mL 9 µU/mL 6 µU/mL 86 mg/dL 107 mg/dL 121 mg/dL 126 mg/dL 119 mg/dL 108 mg/dL 97 mg/dL 89 mg/dL 86 mg/dL 126 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 25.9) may trigger a pronounced glucose peak (~126 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
25.9 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
126
mg/dL
P+F+Fiber buffer
1.16
🛡️ Glycemic buffering in this meal
Protein (23.5 g), fat (18.5 g), and dietary fiber (12.5 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 39.9 g
Simple sugars: 10 g Slowing fiber: 12.5 g
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