Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Spinach | 1 cup raw (30g) | 7 |
| Celery | 1 stalk (40g) | 6 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Topping | 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
- =
- Filling:
- 1 small onion, chopped
- 3 small carrots, chopped
- 1/2 cup spinach, chopped
- 1 stalk celery, chopped
- 1 large tomato, chopped
- 2 tbsp olive oil
- 15 oz can of lentils, mashed
- 1/2 tsp dried basil
- 1/2 tsp salt
- 1 tbsp Braggs or soy sauce
- Topping:
- 3 medium potatoes, roughly chopped
- 1/4 cup soy milk
- 1 tbsp margarine
- salt to taste
- =
Directions
Preheat over to 350 F. Boil or steam the chopped potatoes until they can be pierced easily. In a medium saucepan, saute the onions, carrots, spinach, celery and tomatoes in the oil. Once carrots are tender, add the mashed lentils, basil, salt, and Braggs. Stir and simmer without a lid until the liquid cooks off.
In a large bowl, mash together the potatoes, soy milk, margarine and salt with a potato masher or fork. Set aside. Pour the vegetable mixture into a lightly oiled 9 X 9 baking dish. Layer the mashed potatoes over the top. Bake for 15 - 20 minutes.