Your Recipe

Lentil Bolognese

Zutat  Menge  Kalorien 
Karotten, roh 61g 25kcal
Zwiebeln 160g 64kcal
Tomaten 400g 72kcal
Olivenöl 14g 124kcal
Oregano getrocknet 1.8g 5kcal
Basilikum getrocknet 4.5g 10kcal
Muskat gemahlen 0.275g 1kcal
Gemüsebrühe[pl:]Bulion warzywny 250g 13kcal
Wein, rot[pl:]Wino, czerwone 124g 105kcal

Recipe Instructions:

Ingredients
1 tablespoon olive oil, or to taste

1 onion, finely chopped

2 cloves garlic, crushed and finely chopped

½ red bell pepper, thinly sliced

1 carrot, cut into small cubes

½ cup thinly sliced mushrooms

½ cup red wine

1 (14 ounce) can diced tomatoes

1 cup vegetable broth

1 (15 ounce) can green lentils, drained

1 teaspoon ground paprika, or more to taste

1 teaspoon dried basil, or more to taste

1 teaspoon dried oregano, or more to taste

1 teaspoon mixed dried herbs, or to taste

1 pinch ground nutmeg

Directions
Heat olive oil in a large pot over medium heat. Cook and stir onion and garlic until soft, about 5 minutes. Stir in red bell pepper and carrot; cook for 4 to 5 minutes. Add mushrooms; cook and stir until softened, about 2 minutes.

Pour wine into the pot; simmer until slightly reduced, about 1 minute. Stir in diced tomatoes and vegetable broth. Bring sauce to a boil; reduce heat and simmer until flavors combine, 10 to 15 minutes. Stir in lentils, paprika, basil, oregano, dried herbs, and nutmeg; cook until lentils are heated through, about 5 minutes.

Nährwertangaben 
Portionsgröße  254 g | ml
Menge pro Portion  105
439
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 3.9g 5%
Gesättigte Fettsäuren  0.6g 3%
Natrium 204mg 9%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  2.9g 10%
Zucker  5.6g
Protein  2g 4%
Vitamin D 0mcg 0%
Kalzium 61mg 5%
Eisen  1.8mg 10%
Kalium 431mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 177.64 mcg 20%
Thiamin [B1] 0.083 mg 7%
Riboflavin [B2] 0.078 mg 6%
Niacin [B3] 1.005 mg 6%
Pantothensäure [B5] 0.24 mg 5%
Vitamin B6 0.191 mg 11%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 30.414 mcg 0%
Vitamin C 17.831 mg 20%
Vitamin D 0 mcg 0%
Vitamin E 1.355 mg 9%
Vitamin K 34.827 mcg 29%
Betain 0.423 mg 0%
Cholin 13.216 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  11.4 g 4%
Sugars 5.6 g 11%
Ballaststoffe  2.9 g 10%
Carbohydrate 10 g 0%
Netto-Kohlenhydrate 5.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.068 g 0%
Arginin 0.092 g 0%
Asparaginsäure 0.239 g 0%
Cystein 0.026 g 0%
Glutaminsäure 0.623 g 0%
Glycin 0.053 g 0%
Histidin 0.031 g 0%
Isoleucin 0.049 g 0%
Leucin 0.075 g 0%
Lysin 0.073 g 0%
Methionin 0.014 g 0%
Phenylalanin 0.062 g 0%
Prolin 0.066 g 0%
Serin 0.05 g 0%
Threonin 0.075 g 0%
Tryptophan 0.017 g 0%
Tyrosin 0.036 g 0%
Valin 0.056 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 61.14 mg 5%
Kupfer 0.12 mg 13%
Fluorid 35.65 mcg 0%
Eisen  1.78 mg 10%
Magnesium 30.51 mg 7%
Mangan 0.37 mg 16%
Phosphor 53.84 mg 4%
Kalium 430.98 mg 9%
Selen 0.33 mcg 1%
Natrium 204.41 mg 9%
Zink 0.43 mg 4%
andere
Nährstoff Menge  DV
Wasser 231.839 g 0%
Asche 2.023 g 0%