Lentejas
Lentejas is a hearty, traditional Spanish lentil stew, typically made with brown or green lentils, a soffrito base of onions, garlic, and tomatoes, and often includes potatoes, carrots, and cured meats like chorizo or morcilla for depth of flavor. It is a staple comfort food found throughout Spain, with regional variations that can include peppers, spices like paprika, or a splash of vinegar at the end.
🍽️ Nutrition at a glance
This dish is a nutritional powerhouse, offering a balanced mix of complex carbohydrates and plant-based protein from the lentils, with moderate fat depending on the meats used. It is exceptionally high in fiber, iron, folate, and B vitamins, with a typical serving providing a substantial meal at roughly 300-400 calories.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 14 g |
| Carbs | 35 g |
| Fat | 4 g |
| Fiber | 12 g |
| Sugar | 4 g |
| Sodium | 600 mg |
| Iron | 4.5 mg |
| Potassium | 650 mg |
| Folate | 180 mcg |
| Vitamin B6 | 0.4 mg |
| Zinc | 2.5 mg |
| Magnesium | 55 mg |
| Phosphorus | 200 mg |
| Vitamin C | 12 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Lentejas is deeply embedded in Spanish daily life, often enjoyed as a warming winter meal and famously associated with the saying 'Lentejas, si quieres las comes, y si no, las dejas' (Lentils, you eat them if you want, or leave them), highlighting its no-fuss, hearty nature. Nutritionally, the combination of lentils with a small amount of vitamin C-rich tomato or pepper helps significantly boost the absorption of the stew's iron.
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AI estimate may be inaccurate · Terms