Lentil Pilaf with Pineapple and Cauliflower
Cauliflower
Pineapple
Pilaf
Lentils
~
Preparation time
2
Portion
16
Number of ingredients needed for preparation
4068
Calories
2034 kcal
Contains 2034 calories per portion.
57g
Protein/Portion
75g
Fat/Portion
283g
Carbs/Portion
~
Fiber/Portion
0.5 Piece
(440 g)
•
139
69
kcal
B: 10.6g
T: 0.9g
W: 22g
B: 4.9g
T: 0.2g
W: 3g
B: 0.5g
T: 0.2g
W: 16.3g
B: 6.4g
T: 1.7g
W: 69.1g
B: 12.7g
T: 1.5g
W: 28.8g
B: 1g
T: 0.2g
W: 1.3g
B: 0.2g
T: 20g
W: 0.2g
B: 0.3g
T: 0.1g
W: 10.7g
B: 0.5g
T: 0.3g
W: 3.3g
B: 0.4g
T: 0.1g
W: 1g
B: 0.2g
T: 0.2g
W: 1.2g
B: 0.1g
T: 0.2g
W: 0.5g
B: 0g
T: 0g
W: 0g
B: 0.1g
T: 0g
W: 0.6g
Calorie Requirement Coverage
77%
This recipe covers 77% of your daily calorie requirement.
Recipe: 2034 kcal
•
Your requirement: 2638 kcal
Recipe preparation steps
1
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 | 10 g | 5 g |
| Arginine | 0.6 g | 0.3 g |
| Ash | 45.09 g | 22.54 g |
| Beta-Cryptoxanthin | 10 µg | 5 µg |
| Beta-carotene | 2639.6 µg | 1319.8 µg |
| Beta-sitosterol | 435 mg | 217.5 mg |
| Boron | 0.2 mg | 0.1 mg |
| Calcium | 2136 mg | 1068 mg |
| Campesterol | 12 g | 6 g |
| Carbohydrate | 566.68 g | 283.34 g |
| Carotene Alpha | 10 µg | 5 µg |
| Carotene Beta | 428 mg | 214 mg |
| Chloride | 59654 mg | 29827 mg |
| Chlorine | 95 mg | 47.5 mg |
| Cholesterol | 13 mg | 6.5 mg |
| Chromium | 3.2 µg | 1.6 µg |
| Citric acid | 0.5 mg | 0.25 mg |
| Cobalt | 1 µg | 0.5 µg |
| Copper | 4.88 mg | 2.44 mg |
| Erucic Acid | 0.3 g | 0.15 g |
| Fat | 149.2 g | 74.6 g |
| Fatty monounsaturated | 71.58 g | 35.79 g |
| Fatty polyunsaturated | 46.79 g | 23.4 g |
| Fatty saturated | 14.73 g | 7.37 g |
| Fatty trans | 6.1 g | 3.05 g |
| Fiber | 129.8 g | 64.9 g |
| Fiber insoluble | 35.5 g | 17.75 g |
| Fiber soluble | 12.9 g | 6.45 g |
| Fluoride | 2 mg | 1 mg |
| Folate | 343 µg | 171.5 µg |
| Fructose | 35.55 g | 17.78 g |
| Galactose | 1 g | 0.5 g |
| Glicemyc Index | 201 µg | 100.5 µg |
| Glucose | 33.89 g | 16.95 g |
| Glutamic acid | 1.5 g | 0.75 g |
| Inulin | 12.1 g | 6.05 g |
| Iodine | 2.01 µg | 1.01 µg |
| Iron | 108.13 mg | 54.07 mg |
| Isoleucine | 1.28 g | 0.64 g |
| Lactose | 1 g | 0.5 g |
| Leucine | 2.6 g | 1.3 g |
| Linoleic Acid | 18.6 g | 9.3 g |
| Lutein | 690 µg | 345 µg |
| Lutein + zeaxanthin | 2633.9 mg | 1316.95 mg |
| Lycopene | 1 µg | 0.5 µg |
| Lysine | 2.23 g | 1.12 g |
| Magnesium | 1671 mg | 835.5 mg |
| Malic acid | 0.1 g | 0.05 g |
| Manganese | 67.78 mg | 33.89 mg |
| Molybdenum | 21 µg | 10.5 µg |
| Monounsaturated fat 18:1 c | 60.76 g | 30.38 g |
| Nickel | 0 mg | 0 mg |
| Oleic Acid | 60.76 g | 30.38 g |
| Omega 3 | 12.82 g | 6.41 g |
| Omega 6 | 32.2 g | 16.1 g |
| Phenylalanine | 1.3 g | 0.65 g |
| Phosphorus | 2259 mg | 1129.5 mg |
| Phytosterols | 858 mg | 429 mg |
| Polyunsaturated fat 18:2 n-6 | 18.6 g | 9.3 g |
| Potassium | 11722 mg | 5861 mg |
| Protein | 114.57 g | 57.28 g |
| Quinic acid | 0.05 g | 0.03 g |
| Salt | 100001.97 g | 50000.99 g |
| Saturated fat 16:0 | 3.8 g | 1.9 g |
| Saturated fat 18:0 | 1.1 g | 0.55 g |
| Selenium | 56.8 µg | 28.4 µg |
| Sodium | 39397 mg | 19698.5 mg |
| Starch | 159.3 g | 79.65 g |
| Stigmasterol | 15 g | 7.5 g |
| Sucrose | 12.9 g | 6.45 g |
| Sugar | 95.78 g | 47.89 g |
| Sulfur | 128 mg | 64 mg |
| Threonine | 0.93 g | 0.47 g |
| Total sugar alcohols | 2 g | 1 g |
| Tryptophan | 0.27 g | 0.14 g |
| Valine | 1.6 g | 0.8 g |
| Vitamin A | 2374 µg | 1187 µg |
| Vitamin B1 (Thiamin) | 2.97 mg | 1.49 mg |
| Vitamin B12 (Cobalamin) | 2 µg | 1 µg |
| Vitamin B2 (Riboflavin) | 2.36 mg | 1.18 mg |
| Vitamin B3 (Niacin) | 33.72 mg | 16.86 mg |
| Vitamin B4 (Choline) | 59.3 mg | 29.65 mg |
| Vitamin B5 (Pantothenic acid) | 4.56 mg | 2.28 mg |
| Vitamin B6 (Pyridoxine) | 6.7 mg | 3.35 mg |
| Vitamin B7 (Biotin) | 0.32 mg | 0.16 mg |
| Vitamin B9 (Folate) | 321 µg | 160.5 µg |
| Vitamin C (Ascorbic acid) | 261.6 mg | 130.8 mg |
| Vitamin D | 4 µg | 2 µg |
| Vitamin E | 66.93 mg | 33.47 mg |
| Vitamin K | 703.2 µg | 351.6 µg |
| Water | 598.43 g | 299.22 g |
| Zeaxanthin | 365 µg | 182.5 µg |
| Zinc | 24.27 mg | 12.13 mg |
