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General • Easy
Lentil Pilaf with Pineapple and Cauliflower
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Portions
Recipe preparation steps
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Posiekaną cebulę podsmażamy na oleju, razem z imbirem i czosnkiem. Dodajemy różyczki kalafiora, ryż, kurkumę, cynamon, odrobinę chilli i kolendrę. W międzyczasie gotujemy bulion. Następnie dodajemy soczewicę oraz rodzynki, doprawiamy solą i pieprzem. Dolewamy wrzący bulion i gotujemy na małym ogniu pod przykryciem około 15 minut. Pod koniec dodajemy pokrojonego w kostkę ananasa. Podajemy posypane szczypiorkiem.Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .
Nutrients
Detailed Nutrient List
| Name | All Portions | Single Portion |
|---|---|---|
| Alpha Linolenic Acid | 2 g | 1 g |
| Arginine | 0.03 g | 0.02 g |
| Ash | 8.95 g | 4.48 g |
| Beta-Cryptoxanthin | 12 µg | 6 µg |
| Beta-carotene | 800.58 µg | 400.29 µg |
| Beta-sitosterol | 112.5 mg | 56.25 mg |
| Boron | 0.88 mg | 0.44 mg |
| Calcium | 247.69 mg | 123.85 mg |
| Campesterol | 6 g | 3 g |
| Carbohydrate | 167.25 g | 83.63 g |
| Carotene Alpha | 12 µg | 6 µg |
| Carotene Beta | 49.86 mg | 24.93 mg |
| Chloride | 854.28 mg | 427.14 mg |
| Chlorine | 52.75 mg | 26.38 mg |
| Cholesterol | 10.15 mg | 5.07 mg |
| Chromium | 2.79 µg | 1.39 µg |
| Citric acid | 0.6 mg | 0.3 mg |
| Cobalt | 0.01 µg | 0.01 µg |
| Copper | 1.07 mg | 0.54 mg |
| Erucic Acid | 0.06 g | 0.03 g |
| Fat | 25.75 g | 12.88 g |
| Fatty monounsaturated | 13.24 g | 6.62 g |
| Fatty polyunsaturated | 8.07 g | 4.03 g |
| Fatty saturated | 2.2 g | 1.1 g |
| Fatty trans | 7.5 g | 3.75 g |
| Fiber | 30.1 g | 15.05 g |
| Fiber insoluble | 19.93 g | 9.97 g |
| Fiber soluble | 8.09 g | 4.04 g |
| Fluoride | 0.02 mg | 0.01 mg |
| Folate | 373.12 µg | 186.56 µg |
| Fructose | 11.29 g | 5.65 g |
| Galactose | 4.4 g | 2.2 g |
| Glicemyc Index | 153.1 µg | 76.55 µg |
| Glucose | 11.08 g | 5.54 g |
| Glutamic acid | 0.08 g | 0.04 g |
| Inulin | 0.7 g | 0.35 g |
| Iodine | 4.41 µg | 2.21 µg |
| Iron | 10.22 mg | 5.11 mg |
| Isoleucine | 0.78 g | 0.39 g |
| Lactose | 4.4 g | 2.2 g |
| Leucine | 1.62 g | 0.81 g |
| Linoleic Acid | 3.72 g | 1.86 g |
| Lutein | 33.9 µg | 16.95 µg |
| Lutein + zeaxanthin | 819.93 mg | 409.97 mg |
| Lycopene | 0.02 µg | 0.01 µg |
| Lysine | 1.13 g | 0.57 g |
| Magnesium | 269.94 mg | 134.97 mg |
| Malic acid | 0.12 g | 0.06 g |
| Manganese | 6.96 mg | 3.48 mg |
| Molybdenum | 53.51 µg | 26.76 µg |
| Monounsaturated fat 18:1 c | 12.15 g | 6.08 g |
| Nickel | 0.01 mg | 0.01 mg |
| Oleic Acid | 12.15 g | 6.08 g |
| Omega 3 | 2.31 g | 1.16 g |
| Omega 6 | 5.65 g | 2.82 g |
| Phenylalanine | 0.65 g | 0.33 g |
| Phosphorus | 621.96 mg | 310.98 mg |
| Phytosterols | 298.2 mg | 149.1 mg |
| Polyunsaturated fat 18:2 n-6 | 3.72 g | 1.86 g |
| Potassium | 2598.4 mg | 1299.2 mg |
| Protein | 39.33 g | 19.66 g |
| Quinic acid | 0.06 g | 0.03 g |
| Salt | 1002.26 g | 501.13 g |
| Saturated fat 16:0 | 0.76 g | 0.38 g |
| Saturated fat 18:0 | 0.22 g | 0.11 g |
| Selenium | 22.69 µg | 11.35 µg |
| Sodium | 1224.61 mg | 612.31 mg |
| Starch | 105.65 g | 52.82 g |
| Stigmasterol | 7.5 g | 3.75 g |
| Sucrose | 13.51 g | 6.76 g |
| Sugar | 33.36 g | 16.68 g |
| Sulfur | 191.31 mg | 95.66 mg |
| Threonine | 0.47 g | 0.24 g |
| Total sugar alcohols | 1.7 g | 0.85 g |
| Tryptophan | 0.14 g | 0.07 g |
| Valine | 1.03 g | 0.52 g |
| Vitamin A | 109.92 µg | 54.96 µg |
| Vitamin B1 (Thiamin) | 1.7 mg | 0.85 mg |
| Vitamin B12 (Cobalamin) | 0.32 µg | 0.16 µg |
| Vitamin B2 (Riboflavin) | 0.89 mg | 0.45 mg |
| Vitamin B3 (Niacin) | 10.07 mg | 5.03 mg |
| Vitamin B4 (Choline) | 209.17 mg | 104.59 mg |
| Vitamin B5 (Pantothenic acid) | 4.6 mg | 2.3 mg |
| Vitamin B6 (Pyridoxine) | 1.84 mg | 0.92 mg |
| Vitamin B7 (Biotin) | 0.98 mg | 0.49 mg |
| Vitamin B9 (Folate) | 334.2 µg | 167.1 µg |
| Vitamin C (Ascorbic acid) | 350.66 mg | 175.33 mg |
| Vitamin D | 4.77 µg | 2.39 µg |
| Vitamin E | 7.7 mg | 3.85 mg |
| Vitamin K | 157.37 µg | 78.68 µg |
| Water | 872.65 g | 436.33 g |
| Zeaxanthin | 11.45 µg | 5.73 µg |
| Zinc | 5.34 mg | 2.67 mg |