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렌틸콩

렌틸콩은 단백질이 풍부한 콩류로 100g당 116칼로리를 제공합니다. 엽산(B9)이 많아 일상 식사와 수프, 커리에 자주 쓰입니다.

렌틸콩

소개

렌틸콩은 작고 렌즈 모양을 한 콩류로, 맛은 순하고 흙내음이 은은하며 익히면 부드럽고 크리미한 식감을 냅니다. 수프, 스튜, 커리, 샐러드에 흔히 쓰이며, 채식 요리에서는 단백질이 풍부한 기본 재료로 많이 활용됩니다.

영양 정보

100g당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 116 kcal

6% DV

총 지방 0.4g

1% DV

비타민 D0.1g

비타민 K0.1g

비타민 B10.2g

총 탄수화물 20.1g

7% DV

엽산7.9g

비타민 B121.8g

비오틴10.4g

단백질 9.0g

18% DV

식물성 단백질9.0g

비타민 & 미네랄

비타민

영양소	함량	DV%	반감기
콜린	32.7mg	6%
엽산	181.0mcg	45%
나이아신	1.1mg	7%
판토텐산	0.6mg	13%
비타민 B2	0.1mg	6%
비타민 B1	0.2mg	14%
비타민 A	8.0mcg	1%
비타민 B6	0.2mg	10%
비타민 C	1.5mg	2%
비타민 E	0.1mg	1%
비타민 K	1.7mcg	1%

미네랄

영양소	함량	DV%	반감기
칼슘	19.0mg	2%
구리	251.0mcg	28%
철	3.3mg	19%
마그네슘	36.0mg	9%
인	180.0mg	26%
칼륨	369.0mg	8%
셀레늄	2.8mcg	5%
나트륨	2.0mg	0%
아연	1.3mg	12%

렌틸콩이(가) 들어간 레시피 (69)

Lentil and spinach chicken salad with avocado and citrus vinaigrette

Chicken lentil vegetable soup with whole grain bread

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

Lentil, spinach, and red bell pepper stew with iodized salt

Beef and lentil stew with carrots, tomatoes, and kale

Lentil and spinach curry with brown rice

Lentil and Spinach Stew with Fortified Nutritional Yeast

Lentil and spinach stew with baked potato

Lentil and vegetable curry with baked potato and plain Greek yogurt

Lentil curry with tofu and sautéed kale over brown rice

Chicken, lentil and spinach stew

Lentil and spinach curry with baked potato

Lentil chicken salad with bell peppers

Chicken lentil kale soup with baked potato

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

Chicken lentil vegetable soup with side salad

Lentil and spinach curry with tomatoes

Lentil, Kale, and Red Bell Pepper Stew

Lentil curry with tofu and sautéed kale

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Lentil and spinach curry with tomato over baked potato

Lentil, spinach, and red bell pepper quinoa bowl

Lentil, spinach, and potato stew with iodized salt

Calcium-set tofu, lentil, spinach, and red bell pepper stir-fry with brown rice

Lentil and spinach curry with baked sweet potato

Lentil and spinach stew with tomatoes

Lentil and chickpea stew with tomatoes, red bell pepper, and kale

Lentil and spinach stew with tomatoes and herbs

Lentil chicken spinach soup with tomato

Lentil, spinach, and roasted red pepper salad with olive oil and lemon

Chicken lentil kale lunch salad

Lentil chicken power salad

Chicken lentil vegetable soup

Lentil and vegetable stew with brown rice

Lentil and chicken salad with kale, cucumber, and citrus vinaigrette

렌틸 샥슈카 볼

렌틸 샥슈카 볼

Lentil and sweet potato curry with kale

Lentil and vegetable curry with quinoa

Lentil and vegetable curry with yogurt

Turkey and lentil chili with spinach

Lentil and roasted vegetable grain bowl

Shrimp and lentil grain salad with bell peppers and parsley

Lentil and roasted vegetable grain bowl with olive oil

Lentil and vegetable soup with whole grain roll

Lentil and vegetable soup with whole-grain roll and side yogurt

Lentil and roasted vegetable salad with feta

Lentil and roasted vegetable salad with pumpkin seeds

Sardine avocado toast with cucumber and side lentil salad

Lentil and roasted vegetable salad with sardines

Lentil and spinach salad with feta

Lentil and chickpea Mediterranean salad with feta and cucumber

Lentil and vegetable soup with whole-grain bread

올리브오일 렌틸콩과 시금치

올리브오일 렌틸콩과 시금치

시어드 치킨·연어·렌틸콩·구운 뿌리채소 하베스트 볼

시어드 치킨·연어·렌틸콩·구운 뿌리채소 하베스트 볼

Lentil and vegetable soup with a side of whole-grain bread

따뜻한 렌틸 버섯 볼 with 아몬드 베리 크런치

따뜻한 렌틸 버섯 볼 with 아몬드 베리 크런치

치즈 비프 렌틸 스킬렛

치즈 비프 렌틸 스킬렛

Lentil and roasted vegetable grain salad with feta

Greek yogurt lentil salad with cucumber, tomatoes, and pumpkin seeds

Lentil and roasted vegetable grain bowl with feta

Lentil and vegetable soup with whole-grain bread and Greek yogurt

Chicken and lentil salad with bell peppers and tomatoes

Lentil and spinach grain bowl

Turkey and lentil stew with carrots and kale

Turkey and lentil bowl with spinach and brown rice

Lentil and vegetable stew

Chicken and lentil vegetable stew

Chicken and lentil bowl with brown rice, spinach, and tomatoes

Turkey and lentil bowl with brown rice and broccoli

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