Moroccan Lentil And Kale Stew

1. Sauté onions, carrot and garlic in the oil. Add water, cumin, pepper and the lentils. Bring to a simmer.

2. Cook until lentils are tender; about 20 minutes.

3. Add kale, parsley, salt and lemon juice and cook for 10 minutes longer until kale is wilted.

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Nutrient	Quantity
Total fats	14.6727 g
Protein	6.2537 g
Carbohydrates	37.4901 g
Energy	285.1773 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2647 g
Water	1976.5637 g
Aspartic acid	0.5121 g
Calcium, Ca	375.9128 mg
Lutein + zeaxanthin	3869.1548 g
Fiber, total dietary	9.3873 g
Carotene, beta	14657.5535 g
Niacin	2.3729 mg
Vitamin A, RAE	1536.9547 g
Arginine	0.3587 g
Riboflavin	0.2071 mg
Tocopherol, beta	0.0144 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0017 g
Fatty acids, total saturated 20:1	0.0089 g
Glutamic acid	1.0497 g
Sodium, Na	168.2623 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2994 g
Total lipid (fat)	14.6727 g
Manganese, Mn	1.0358 mg
Fructose	2.8586 g
Proline	0.1551 g
Fatty acids, total saturated 16:0	3.5517 g
Fatty acids, total saturated 8:0	0.1435 g
Sucrose	6.7538 g
Choline, total	30.2725 mg
Sugars, total	14.7343 g
Serine	0.1501 g
Fatty acids, total saturated 10:0	0.3207 g
Fatty acids, total saturated 18:0	1.578 g
Fatty acids, total saturated 20:4 undifferentiated	0.0006 g
Vitamin B-6	0.5904 mg
Selenium, Se	2.3917 g
Ash	4.5705 g
Fatty acids, total saturated 18:1 undifferentiated	3.8812 g
Pantothenic acid	0.7414 mg
Phenylalanine	0.1677 g
Copper, Cu	0.8169 mg
Betaine	0.8384 mg
Thiamin	0.2584 mg
Retinol	105.472 g
Methionine	0.045 g
Iron, Fe	5.2081 mg
Carbohydrate, by difference	37.4901 g
Phosphorus, P	168.1017 mg
Folate, total	127.2653 g
Tocopherol, gamma	0.156 mg
Fatty acids, total saturated 4:0	0.4129 g
Lycopene	1.67 g
Alanine	0.2422 g
Cholesterol	32.768 mg
Valine	0.1853 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0017 g
Fatty acids, total saturated 18:2 undifferentiated	0.6905 g
Glycine	0.1476 g
Carotene, alpha	5024.3422 g
Glucose (dextrose)	4.0044 g
Fatty acids, total saturated 14:0	1.2903 g
Zinc, Zn	1.2482 mg
Isoleucine	0.1706 g
Fatty acids, total saturated 12:0	0.36 g
Fatty acids, total polyunsaturated	0.9635 g
Fatty acids, total saturated 14:1	0.0002 g
Leucine	0.2516 g
Tocotrienol, alpha	0.0882 mg
Vitamin A, IU	28991.0622 IU
Folate, DFE	127.2653 g
Tryptophan	0.0517 g
Vitamin C, total ascorbic acid	83.4882 mg
Phytosterols	28.674 mg
Galactose	0.0017 g
Fatty acids, total polyunsaturated 18:1 c	0.0074 g
Fatty acids, total saturated 6:0	0.2446 g
Starch	2.0592 g
Tyrosine	0.1091 g
Vitamin B-12	0.0013 g
Vitamin K (phylloquinone)	497.7761 g
Fatty acids, total saturated	8.1835 g
Histidine	0.0989 g
Fatty acids, total monounsaturated	4.3795 g
Threonine	0.341 g
Folate, food	127.2653 g
Cryptoxanthin, beta	27.0908 g
Vitamin E (alpha-tocopherol)	2.1109 mg
Magnesium, Mg	108.2918 mg
Lysine	0.2573 g
Potassium, K	1056.9025 mg
Cystine	0.1339 g
Fluoride, F	6.7613 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	1	1.2808	0.4116	0.0132
Salt	1 teaspoon	0	0	0
Oil	1 tablespoon	112.128	0	12.7334
Carrot	2	59.04	13.7952	0.3456
Onion	1	64	14.944	0.16
Parsley	4 tablespoons	5.472	0.9622	0.1201
black pepper	0.5 teaspoon	2.8865	0.7354	0.0375
Water	7 cups	0	0	0
Garlic Clove	2	8.94	1.9836	0.03
kale	2 cups	15.68	2.8	0.2976
cumin	2 teaspoons	15.75	1.8581	0.9353
brown lentil	1.5 cups	0	0	0