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đậu lăng

Đậu lăng là loại đậu giàu protein, có 116 calo mỗi 100g và nổi bật với folate (B9), hợp cho bữa ăn hằng ngày.

đậu lăng

Giới thiệu

Đậu lăng là loại đậu nhỏ, dẹt như thấu kính, có vị dịu, hơi bùi và kết cấu mềm, mịn khi nấu chín. Đậu lăng thường được dùng trong súp, món hầm, cà ri, salad và làm nền giàu protein cho các món chay.

Thông tin dinh dưỡng

Trên 100g

% Giá trị hằng ngày dựa trên chế độ ăn 2000 kcal

Calo 116 kcal

6% DV

Tổng chất béo 0.4g

1% DV

Vitamin D0.1g

Vitamin K0.1g

Vitamin B10.2g

Tổng carbohydrate 20.1g

7% DV

Folat7.9g

Vitamin B121.8g

Biotin10.4g

Protein 9.0g

18% DV

Protein thực vật9.0g

Vitamin & Khoáng chất

Vitamin

Dưỡng chất	Lượng	%DV	Thời gian bán hủy
Cholin	32.7mg	6%
Vitamin A	8.0mcg	1%
Vitamin B1	0.2mg	14%
Vitamin B2	0.1mg	6%
Vitamin B3	1.1mg	7%
Axit pantothenic	0.6mg	13%
Vitamin B6	0.2mg	10%
Folat	181.0mcg	45%
Vitamin C	1.5mg	2%
Vitamin E	0.1mg	1%
Vitamin K	1.7mcg	1%

Khoáng chất

Dưỡng chất	Lượng	%DV	Thời gian bán hủy
Canxi	19.0mg	2%
Đồng	251.0mcg	28%
Sắt	3.3mg	19%
Magiê	36.0mg	9%
Phốt pho	180.0mg	26%
Kali	369.0mg	8%
Selen	2.8mcg	5%
Natri	2.0mg	0%
Kẽm	1.3mg	12%

Công thức với đậu lăng (100)

Spinach lentil salad with red bell pepper and pumpkin seeds

Chicken spinach lentil power bowl

Lentil salad with roasted red pepper, kale, pumpkin seeds, and feta

Spinach lentil quinoa bowl with roasted red pepper and avocado

Beef and lentil stew with potatoes, tomatoes, and kale

Mussel and lentil tomato stew with parsley

Beef and lentil rice bowl with broccoli

Lentil quinoa dinner bowl with roasted sweet potato, kale, and tahini

Lentil and spinach stew with tomatoes and tahini

Lean beef and lentil stew with spinach

Beef and lentil stew with carrots, spinach, and potatoes

Lentil chicken salad with kale and red bell pepper

Chicken Lentil Sweet Potato Lunch Bowl

Chicken lentil spinach soup with whole grain bread

Lentil chicken salad with red bell pepper

Grilled chicken breast with lentil-spinach stew

Lentil chicken salad with kale, pumpkin seeds, and citrus vinaigrette

Lentil and spinach quinoa bowl

Chicken lentil spinach lunch salad

Lentil beef vegetable soup with side salad

Beef and lentil stew with spinach

Chicken, lentil, and kale dinner bowl with roasted potatoes

Chicken lentil spinach soup

Beef and lentil chili with bell pepper

Lentil and spinach tomato stew with baked chicken thigh

Lentil and spinach curry with Greek yogurt

Lentil and spinach stew with mushrooms

Turkey, lentil, and mushroom skillet with kale

Lentil and chicken spinach soup with tomatoes

Cod with lentils, sautéed kale, and roasted red peppers

Lentil and spinach tomato stew with baked sweet potato

Chicken, lentil, and red bell pepper stew

Lean beef and spinach lentil stew

Chicken lentil spinach soup with bell pepper

Lentil and roasted vegetable lunch salad

Lentil chicken vegetable soup

Lentil chicken lunch salad with red bell pepper, parsley, cucumber, and pumpkin seeds

Lentil chicken spinach soup with tomatoes

Lentil chicken vegetable soup with whole grain bread

Lentil chicken salad with red bell pepper and parsley

Lentil chicken kale soup with potato

Lentil chicken spinach soup

Lentil Salmon Spinach Lunch Bowl

Lentil and spinach stew with tomatoes and mushrooms

Lentil and spinach stew with roasted carrots and plain Greek yogurt

Chicken lentil kale soup with potatoes

Lentil and spinach stew with baked cod

Lentil and spinach curry with baked cod

Lentil and spinach stew with roasted chicken thigh

Lentil and chicken stew with carrots, kale, and potatoes

Lentil tofu vegetable grain bowl

Lentil and chickpea grain bowl with roasted sweet potato and tahini

Lentil chicken spinach salad

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

Shakshuka đậu lăng với sữa chua và hạnh nhân rang

Shakshuka đậu lăng với sữa chua và hạnh nhân rang

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