Lentil curry with rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A complete and satisfying meal, lentil curry with rice combines aromatic, spiced lentil stew with fluffy rice, offering a harmonious blend of flavors and textures in every comforting bite. --- RECIPE --- Servings: 4-6 Prep Time: 20 minutes Ingredients: - 1 cup brown or green lentils, rinsed - 4 cups vegetable broth or water - 1 tbsp olive oil or ghee - 1 onion, chopped - 2 cloves garlic, minced - 1 inch ginger, grated - 1 (14.5 oz) can diced tomatoes, undrained - 1 tbsp curry powder - 1 tsp ground cumin - 1/2 tsp turmeric powder - 1/4 tsp cayenne pepper (optional) - Salt and pepper to taste - 1 cup basmati or jasmine rice - 2 cups water (for rice) - Fresh cilantro, chopped (for garnish) Instructions: 1. Cook rice: Rinse rice thoroughly. In a separate pot, combine rice and 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until water is absorbed and rice is tender. Fluff with a fork. 2. Prepare lentil curry: In a large pot, combine rinsed lentils and broth/water. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until lentils are tender. 3. While lentils cook, heat oil/ghee in a separate large skillet over medium heat. Add onion and cook until softened, about 5-7 minutes. Add garlic and ginger; cook for 1 minute until fragrant. 4. Stir in diced tomatoes, curry powder, cumin, turmeric, and cayenne pepper (if using). Cook for 5 minutes, stirring occasionally. 5. Add the cooked lentils (with their liquid) to the skillet with the spice mixture. Stir well. 6. Simmer for another 10-15 minutes, allowing flavors to meld and sauce to thicken slightly. Season with salt and pepper. 7. Serve lentil curry over the cooked rice, garnished with fresh cilantro.
Per 100g reference serving, Lentil curry with rice provides 118 kcal of energy, 3.28g protein (11% of calories), 18.6g total carbohydrates (63% of calories, including 2.2g dietary fiber and 1.95g sugars), and 3.5g total fat (26% of calories).
Vitamins Profile in Lentil curry with rice (Per 100g)
Track how Lentil curry with rice contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 4.6 mg | 5.1% DV |
| Vitamin B12 (Cobalamin) | 0.01 µg | 0.4% DV |
| Vitamin A (RAE) | 22 µg | 2.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.86 mg | 5.7% DV |
| Vitamin K (Phylloquinone) | 5.2 µg | 4.3% DV |
| Vitamin B1 (Thiamin) | 0.107 mg | 8.9% DV |
| Vitamin B2 (Riboflavin) | 0.042 mg | 3.2% DV |
| Vitamin B3 (Niacin) | 1.07 mg | 6.7% DV |
| Vitamin B6 (Pyridoxine) | 0.115 mg | 6.8% DV |
| Total Folate (Vitamin B9) | 61 µg | 15.2% DV |
| Folate (Dietary Folate Equivalents) | 76 µg | 19% DV |
| Natural Food Folate | 39 µg | 9.8% DV |
| Choline | 12.3 mg | 2.2% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 225 µg | 6.2% DV |
| Alpha-Carotene | 64 µg | 5.3% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 44 µg | 0.4% DV |
| Lycopene | 2681 µg | 26.8% DV |
Minerals & Electrolytes in Lentil curry with rice (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.33 mg | 7.4% DV |
| Calcium (Ca) | 19 mg | 1.5% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 189 mg | 4% DV |
| Zinc (Zn) | 0.55 mg | 5% DV |
| Selenium (Se) | 3.9 µg | 7.1% DV |
| Phosphorus (P) | 64 mg | 5.1% DV |
| Copper (Cu) | 0.12 mg | 13.3% DV |
| Sodium (Na) | 328 mg | 14.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.128 g | 8% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.04 g | 7.5% DV |
| Monounsaturated Fat (MUFA) | 1.23 g | 4.1% DV |
| Polyunsaturated Fat (PUFA) | 1.18 g | 5.9% DV |
| Saturated Fat (SFA) | 0.804 g | 4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Lentil curry with rice contains 118 calories (kcal), 3.28g of protein, 18.6g of carbohydrates (2.2g fiber, 1.95g total sugars), and 3.5g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Lentil curry with rice has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -0.735 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Lentil curry with rice: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
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