Braised with Lentils or Beans
Braised with Lentils or Beans is a hearty, slow-cooked dish where legumes are simmered until tender in a flavorful broth, often with aromatic vegetables like onions, carrots, and celery. It is a staple comfort food found in many cuisines, from Mediterranean stews to Latin American casados, with variations using lentils, black beans, chickpeas, or pinto beans.
🍽️ Nutrition at a glance
This dish is a nutritional powerhouse, being high in plant-based protein and dietary fiber while generally low in fat. A typical serving provides a good balance of complex carbohydrates and is rich in essential minerals like iron, potassium, and folate, with a calorie range of approximately 250-350 kcal per cup.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 18 g |
| Carbs | 40 g |
| Fat | 4 g |
| Fiber | 15 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Potassium | 650 mg |
| Folate | 250 µg |
| Magnesium | 80 mg |
| Phosphorus | 220 mg |
| Zinc | 2.5 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, braised legumes are a cornerstone of frugal, sustainable cooking worldwide, often forming the protein base of vegetarian meals. Nutritionally, the slow braising process can increase the digestibility of the beans and lentils while helping to reduce compounds that cause digestive discomfort.
