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Lentil Pilaf with Pineapple and Cauliflower (lighter version)

Lighter Version Cauliflower Pineapple Pilaf
~ Preparation time
1 Portion
13 Number of ingredients needed for preparation
3558 Calories
3558 kcal Contains 3558 calories per portion.
96g Protein/Portion
144g Fat/Portion
468g Carbs/Portion
~ Fiber/Portion
Contains allergens
Celery Sulphites Mustard Yeast Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Cabbage Pineapple Latex-Fruit Syndrome Bromelain Rice Legumes Onion Salicylates Rapeseed Coriander Chili peppers Capsicum

Ingredients

Download Ingredients - PDF Download Ingredients - PDF with images
Vegetable Broth

Vegetable Broth

#Vegetable Bouillon #Vegetable
250 Gram (250 g) • 33 kcal
Celery Sulphites Mustard Yeast
B: 4.9g
T: 0.2g
W: 3g
Cauliflower

Cauliflower

#Cauliflower
0.25 Piece (220 g) • 69 kcal
Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Cabbage
B: 5.3g
T: 0.4g
W: 11g
Pineapple

Pineapple

#Pineapple
100 Gram (100 g) • 58 kcal
Pineapple Latex-Fruit Syndrome Bromelain
B: 0.4g
T: 0.2g
W: 13.6g
Long-Grain Brown Rice

Long-Grain Brown Rice

#Rice
50 Gram (50 g) • 177 kcal
Rice
B: 3.6g
T: 1g
W: 38.4g
Red Lentils, Dry Seeds

Red Lentils, Dry Seeds

#Red Lentils #Seeds
40 Gram (40 g) • 144 kcal
Legumes
B: 10.2g
T: 1.2g
W: 23g
Onion

Onion

#Onion
40 Gram (40 g) • 16 kcal
Onion
B: 0.4g
T: 0g
W: 3.7g
Chives

Chives

#Nutrition
30 Gram (30 g) • 11 kcal
Onion Birch Pollen-Related Oral Allergy Syndrome
B: 1g
T: 0.2g
W: 1.3g
Raisins

Raisins

#Raisin #Raisins
10 Gram (10 g) • 30 kcal
Sulphites Salicylates
B: 0.2g
T: 0.1g
W: 7.1g
Cold-Pressed Rapeseed Oil

Cold-Pressed Rapeseed Oil

#Rapeseed Oil
1 Teaspoon (5 g) • 46 kcal
Rapeseed
B: 0.1g
T: 5g
W: 0.1g
Ginger Powder

Ginger Powder

1 Teaspoon (5 g) • 18 kcal
Mugwort-Celery-Spice Syndrome
B: 0.5g
T: 0.3g
W: 3.3g
Turmeric

Turmeric

#Turmeric
0.5 Teaspoon (2 g) • 7 kcal
Mugwort-Celery-Spice Syndrome Salicylates
B: 0.2g
T: 0.2g
W: 1.2g
Dried Coriander

Dried Coriander

#Nutrition
0.5 Teaspoon (2 g) • 7 kcal
Coriander Mugwort-Celery-Spice Syndrome
B: 0.4g
T: 0.1g
W: 1g
Ground Chili Pepper

Ground Chili Pepper

#Chili
1 Gram (1 g) • 4 kcal
Chili peppers Capsicum
B: 0.1g
T: 0.2g
W: 0.5g

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Calorie Requirement Coverage

Calorie Requirement Coverage
135%

This recipe covers 135% of your daily calorie requirement.

Recipe: 3558 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, cukrem 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.

Nutrients

Detailed Nutrient List
Name All Portions Single Portion
Alpha Linolenic Acid 10 g 10 g
Ash 39.19 g 39.19 g
Beta-Cryptoxanthin 10 µg 10 µg
Beta-carotene 2639.6 µg 2639.6 µg
Beta-sitosterol 435 mg 435 mg
Boron 0.2 mg 0.2 mg
Calcium 1483 mg 1483 mg
Campesterol 12 g 12 g
Carbohydrate 468.27 g 468.27 g
Carotene Alpha 10 µg 10 µg
Carotene Beta 428 mg 428 mg
Chloride 154 mg 154 mg
Chlorine 95 mg 95 mg
Cholesterol 11 mg 11 mg
Chromium 2.2 µg 2.2 µg
Citric acid 0.5 mg 0.5 mg
Cobalt 0 µg 0 µg
Copper 3.16 mg 3.16 mg
Erucic Acid 0.3 g 0.3 g
Fat 144.44 g 144.44 g
Fatty monounsaturated 70.83 g 70.83 g
Fatty polyunsaturated 45.55 g 45.55 g
Fatty saturated 13.25 g 13.25 g
Fatty trans 4.1 g 4.1 g
Fiber 98.2 g 98.2 g
Fiber insoluble 31.2 g 31.2 g
Fiber soluble 11.1 g 11.1 g
Fluoride 0 mg 0 mg
Folate 343 µg 343 µg
Fructose 35.15 g 35.15 g
Galactose 1 g 1 g
Glicemyc Index 171 µg 171 µg
Glucose 33.59 g 33.59 g
Inulin 0.1 g 0.1 g
Iodine 1 µg 1 µg
Iron 96.53 mg 96.53 mg
Isoleucine 1.28 g 1.28 g
Lactose 1 g 1 g
Leucine 2.6 g 2.6 g
Linoleic Acid 18.6 g 18.6 g
Lutein 690 µg 690 µg
Lutein + zeaxanthin 2633.9 mg 2633.9 mg
Lycopene 1 µg 1 µg
Lysine 1.93 g 1.93 g
Magnesium 1185 mg 1185 mg
Malic acid 0.1 g 0.1 g
Manganese 60.37 mg 60.37 mg
Molybdenum 20 µg 20 µg
Monounsaturated fat 18:1 c 60.76 g 60.76 g
Nickel 0 mg 0 mg
Oleic Acid 60.76 g 60.76 g
Omega 3 12.76 g 12.76 g
Omega 6 31.01 g 31.01 g
Phenylalanine 1.3 g 1.3 g
Phosphorus 1940 mg 1940 mg
Phytosterols 858 mg 858 mg
Polyunsaturated fat 18:2 n-6 18.6 g 18.6 g
Potassium 9985 mg 9985 mg
Protein 96.22 g 96.22 g
Quinic acid 0.05 g 0.05 g
Salt 1.88 g 1.88 g
Saturated fat 16:0 3.8 g 3.8 g
Saturated fat 18:0 1.1 g 1.1 g
Selenium 41.3 µg 41.3 µg
Sodium 510 mg 510 mg
Starch 128.4 g 128.4 g
Stigmasterol 15 g 15 g
Sucrose 12.3 g 12.3 g
Sugar 93.14 g 93.14 g
Sulfur 67 mg 67 mg
Threonine 0.93 g 0.93 g
Total sugar alcohols 2 g 2 g
Tryptophan 0.27 g 0.27 g
Valine 1.6 g 1.6 g
Vitamin A 2347 µg 2347 µg
Vitamin B1 (Thiamin) 2.66 mg 2.66 mg
Vitamin B12 (Cobalamin) 2 µg 2 µg
Vitamin B2 (Riboflavin) 2.07 mg 2.07 mg
Vitamin B3 (Niacin) 31.92 mg 31.92 mg
Vitamin B4 (Choline) 59.3 mg 59.3 mg
Vitamin B5 (Pantothenic acid) 2.57 mg 2.57 mg
Vitamin B6 (Pyridoxine) 5.17 mg 5.17 mg
Vitamin B7 (Biotin) 0.3 mg 0.3 mg
Vitamin B9 (Folate) 301 µg 301 µg
Vitamin C (Ascorbic acid) 209.6 mg 209.6 mg
Vitamin D 3 µg 3 µg
Vitamin E 65.92 mg 65.92 mg
Vitamin K 538.7 µg 538.7 µg
Water 527.17 g 527.17 g
Zeaxanthin 365 µg 365 µg
Zinc 21.99 mg 21.99 mg
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