General • Easy
Lentil Pilaf with Pineapple and Cauliflower (lighter version)
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Portion
Ingredients - 13
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
Nutrients
| Name | All Portions | Single Portion |
|---|---|---|
| Alpha Linolenic Acid | 0.5 g | 0.5 g |
| Ash | 5.88 g | 5.88 g |
| Beta-Cryptoxanthin | 10 µg | 10 µg |
| Beta-carotene | 796.18 µg | 796.18 µg |
| Beta-sitosterol | 51.5 mg | 51.5 mg |
| Boron | 0.44 mg | 0.44 mg |
| Calcium | 170.97 mg | 170.97 mg |
| Campesterol | 4.8 g | 4.8 g |
| Carbohydrate | 105.94 g | 105.94 g |
| Carotene Alpha | 10 µg | 10 µg |
| Carotene Beta | 42.86 mg | 42.86 mg |
| Chloride | 139.98 mg | 139.98 mg |
| Chlorine | 38 mg | 38 mg |
| Cholesterol | 6.99 mg | 6.99 mg |
| Chromium | 1.44 µg | 1.44 µg |
| Citric acid | 0.5 mg | 0.5 mg |
| Cobalt | 0 µg | 0 µg |
| Copper | 0.75 mg | 0.75 mg |
| Erucic Acid | 0.02 g | 0.02 g |
| Fat | 8.93 g | 8.93 g |
| Fatty monounsaturated | 3.8 g | 3.8 g |
| Fatty polyunsaturated | 3.02 g | 3.02 g |
| Fatty saturated | 1.03 g | 1.03 g |
| Fatty trans | 5.13 g | 5.13 g |
| Fiber | 18.21 g | 18.21 g |
| Fiber insoluble | 11.92 g | 11.92 g |
| Fiber soluble | 4.78 g | 4.78 g |
| Fluoride | 0 mg | 0 mg |
| Folate | 229.62 µg | 229.62 µg |
| Fructose | 8.09 g | 8.09 g |
| Galactose | 2.2 g | 2.2 g |
| Glicemyc Index | 107.35 µg | 107.35 µg |
| Glucose | 7.75 g | 7.75 g |
| Inulin | 0.05 g | 0.05 g |
| Iodine | 2.2 µg | 2.2 µg |
| Iron | 7.19 mg | 7.19 mg |
| Isoleucine | 0.54 g | 0.54 g |
| KJ | 2184.23 kJ | 2184.23 kJ |
| Kcal | 577.88 kcal | 577.88 kcal |
| Lactose | 2.2 g | 2.2 g |
| Leucine | 1.11 g | 1.11 g |
| Linoleic Acid | 0.93 g | 0.93 g |
| Lutein | 27.4 µg | 27.4 µg |
| Lutein + zeaxanthin | 813.73 mg | 813.73 mg |
| Lycopene | 0.02 µg | 0.02 µg |
| Lysine | 0.8 g | 0.8 g |
| Magnesium | 173.64 mg | 173.64 mg |
| Malic acid | 0.1 g | 0.1 g |
| Manganese | 4.59 mg | 4.59 mg |
| Molybdenum | 27 µg | 27 µg |
| Monounsaturated fat 18:1 c | 3.04 g | 3.04 g |
| Nickel | 0 mg | 0 mg |
| Oleic Acid | 3.04 g | 3.04 g |
| Omega 3 | 0.69 g | 0.69 g |
| Omega 6 | 2.21 g | 2.21 g |
| Phenylalanine | 0.52 g | 0.52 g |
| Phosphorus | 398.07 mg | 398.07 mg |
| Phytosterols | 132.6 mg | 132.6 mg |
| Polyunsaturated fat 18:2 n-6 | 0.93 g | 0.93 g |
| Potassium | 1766.93 mg | 1766.93 mg |
| Protein | 27.04 g | 27.04 g |
| Quinic acid | 0.05 g | 0.05 g |
| Salt | 1.95 g | 1.95 g |
| Saturated fat 16:0 | 0.19 g | 0.19 g |
| Saturated fat 18:0 | 0.06 g | 0.06 g |
| Selenium | 12.84 µg | 12.84 µg |
| Sodium | 770.69 mg | 770.69 mg |
| Starch | 61.44 g | 61.44 g |
| Stigmasterol | 6 g | 6 g |
| Sucrose | 10.02 g | 10.02 g |
| Sugar | 24.51 g | 24.51 g |
| Sulfur | 93.4 mg | 93.4 mg |
| Threonine | 0.37 g | 0.37 g |
| Total sugar alcohols | 1.4 g | 1.4 g |
| Tryptophan | 0.11 g | 0.11 g |
| Valine | 0.69 g | 0.69 g |
| Vitamin A | 102.85 µg | 102.85 µg |
| Vitamin B1 (Thiamin) | 1.08 mg | 1.08 mg |
| Vitamin B12 (Cobalamin) | 0.32 µg | 0.32 µg |
| Vitamin B2 (Riboflavin) | 0.57 mg | 0.57 mg |
| Vitamin B3 (Niacin) | 6.11 mg | 6.11 mg |
| Vitamin B4 (Choline) | 104.96 mg | 104.96 mg |
| Vitamin B5 (Pantothenic acid) | 2.35 mg | 2.35 mg |
| Vitamin B6 (Pyridoxine) | 1.1 mg | 1.1 mg |
| Vitamin B7 (Biotin) | 0.49 mg | 0.49 mg |
| Vitamin B9 (Folate) | 187.33 µg | 187.33 µg |
| Vitamin C (Ascorbic acid) | 190.64 mg | 190.64 mg |
| Vitamin D | 2.52 µg | 2.52 µg |
| Vitamin E | 2.69 mg | 2.69 mg |
| Vitamin K | 109.76 µg | 109.76 µg |
| Water | 604.38 g | 604.38 g |
| Zeaxanthin | 9.2 µg | 9.2 µg |
| Zinc | 3.59 mg | 3.59 mg |
