Recipe: Red lentils puree 740g Persons: 3*

             

 

Fat

 

 

Carbs

 

Sugars

Starch

 

Fibers

 

Protein

 

Water

 

Energy

 

Trp

 

Thr

 

Ile

 

Leu

 

Lys

 

Met

 

P+T

 

Val

 

His

 

Cys

 

Ca

 

Cu

F

 

Fe

 

Mg

 

Mn

 

P

 

K

 

Se

 

Na

 

Zn

 

A

 

E

D

 

C

 

B1

 

B2

 

B3

 

B5

 

B6

 

B9

B12

 

Chol

 

K+K

Ω6

Ω3

 

E+D

Trns

 

Sat

Macro Nutrients
Fat	21.6 %	21.6% of 76.8 g RDA
Carbs	10.8 %	10.8% of 346 g AI
Sugars	16.4 %	16.4% of 32.5 g RDA
Starch	? %	? % of 275 g deducted
Fibers	38.7 %	38.7% of 38.0 g AI
Protein	28.3 %	28.3% of 60.0 g RDA
Water	4.64 %	4.64% of 3700 g AI
Energy	13.9 %	13.9% of 2514 kcal DRI

Essential Proteins
Tryptophan	52.6 %	52.6% of 0.3 g RDA
Threonine	54.7 %	54.7% of 1.13 g RDA
Isoleucine	48.1 %	48.1% of 1.50 g RDA
Leucine	42.3 %	42.3% of 2.93 g RDA
Lysine	50.3 %	50.3% of 2.25 g RDA
Methionine	22.1 %	22.1% of 0.75 g RDA
Phenylalanine + Tyrosine	68.8 %	68.8% of 1.88 g RDA
Valine	44.5 %	44.5% of 1.95 g RDA
Histidine	61.4 %	61.4% of 0.75 g RDA
Cysteine	76.8 %	76.8% of 0.3 g RDA

Minerals
Calcium, Ca	6.23 %	6.23% of 1000 mg AI
Copper, Cu	70.4 %	70.4% of 0.9 mg RDA
Fluoride, F	? %	? % of 4000 µg AI
Iron, Fe	86.7 %	86.7% of 8.00 mg RDA
Magnesium, Mg	23.6 %	23.6% of 420 mg RDA
Manganese, Mn	70.5 %	70.5% of 2.30 mg AI
Phosphorus; P	53.9 %	53.9% of 700 mg RDA
Potassium, K	17.0 %	17.0% of 4700 mg AI
Selenium, Se	16.2 %	16.2% of 55.0 µg RDA
Sodium, Na	34.9 %	34.9% of 1500 mg AI
Zinc, Zn	23.8 %	23.8% of 11.0 mg RDA

Vitamins
Vit A	0.267 %	0.267% of 900 µg RDA
Vit E + Vit E add.	2.78 %	2.78% of 15.0 mg RDA
Vit D	0 %	0% of 600 IU AI
Vit C	5.30 %	5.30% of 90.0 mg RDA
Vit B1	25.6 %	25.6% of 1.20 mg RDA
Vit B2	11.7 %	11.7% of 1.30 mg RDA
Vit B3	15.5 %	15.5% of 16.0 mg RDA
Vit B5	25.6 %	25.6% of 5.00 mg AI
Vit B6	24.5 %	24.5% of 1.30 mg RDA
Vit B9	84.6 %	84.6% of 400 µg RDA
Vit B12 + Vit B12 add.	0 %	0% of 2.40 µg RDA
Choline	11.3 %	11.3% of 550 mg AI
Vit K1 + Vit K2	3.01 %	3.01% of 120 µg AI

Essential Omega fatty acids
Ω6 Essential LA	? %	? % of 11.2 g AI
Ω3 Essential ALA	? %	? % of 1.40 g AI
Ω3 ~Essential EPA + Ω3 ~Essential DHA	9.92 %	9.92% of 0.25 g AI

Undesired nutrients
Trans Fat	? %	? % of 2.79 g MAX
Saturated Fat	102 %	102% of 14.0 g MAX

Ingredients

Instuctions

1. Soak red lentils in water for 1 hour beforehand (usually not necessary)
2. Boil these until they become soft, but just not porridge!
3. Drain water up to the surface of the lentils. Possibly save water for another recipe.
4. Add 2 broth cubes (here you can experiment with different flavours)
5. add coconut concentrate
6. add sambal
7. Let it all boil until it becomes puree.  Pay attention here! It will become soup if you wait too long. If it does, add some flwoer to make it puree again.
8. Add salt and pepper and taste until the right taste is obtained

Variations:
- Add seaweed: Kombu, ...
- Add or switch other spices: Turmeric, Cumin, ..

Variation à la Ruby:
- Fresh ginger (from start or halfway)
- Arame (seaweed) (± 10 min before end)
- coko milk 2 minutes before end. Use less water to start with then or you'll have soup. (..which is also a very tasty soup though.)
- Lemon-juice at end.

***Tips***
1. Want less farting effect? Soak them day before in water mixed with 2-3 tablespoon soyurt! (You "heard" it here first! ???? Get it? ???? )
2. Perfect dish to surprise your omnivore friends, especially because it fills pretty well!
3 No, you don't have to smash or mash anything. They become soft and broken themselves. That's how you see you cooked them long enough (for mash).
4. Can be eaten "on a dish", with bread, even cold. Ideal food for lazy people. ????