Photo: Priscilla Du Preez
Estimated Nutrition (whole recipe, rough)
663
Calories
19g
Protein
38g
Fat
67g
Carbs
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Green Lentil | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 teaspoon olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 2 cans green lentils, rinsed and drained
- 1 tablespoon ketchup
- 1 tablespoon mustard
- 1 tablespoon barbecue sauce
- Worcestershire sauce to taste
- salt and pepper
- 1 tablespoon vegetable seasoning
- 1 cup frozen peas
- 3 cups mashed potatoes
- 1/3 cup cheddar cheese, grated (optional)
- =
Directions
1
Preheat oven to 350°F. In a pan, saute onion in olive oil until transluscent. Add garlic and saute for 2 minutes. Add lentils, ketchup, mustard, barbecue sauce and seasonings. Mash mixture a little. Place lentils in casserol dish, followed by peas, and cover with mashed potatoes and cheese (optional). Bake for 20 minutes or until potatoes turn light brown.
Recipe sourced from
fandom