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Ingredients

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Nutrient Fingerprint

The radar chart below the tags shows this recipe's nutritional fingerprint — how much of your daily reference intake one serving covers across eight key nutrients: Protein, Fibre, Calcium, Iron, Magnesium, Vitamin C, Folate and Omega-3. The bars alongside show the same information at a glance. Green = 30% or more of your daily target. Amber = 10–29%. Grey = under 10%.

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Nutrition breakdown

The full nutrition panel below the log section shows macros and micronutrients per serving. Click any nutrient name to see its complete profile including food sources, body functions and daily targets.

Glycemic Index & Load

Where enough ingredient data exists, a Glycemic Index & Load card appears below the log section. GI is a weighted average across all carb-contributing ingredients — it shows how fast this recipe raises blood glucose. GL per serving is the more practical number: GL = GI × carbs per serving ÷ 100. A low-GI recipe can still carry a high GL if it is large and carb-dense. Click the ? on that card for a full explanation, or read the full article.

Nutrition score

The score out of 100 in the image header reflects micronutrient breadth, fibre, protein and polyphenol content — with penalties for high saturated fat, sodium or added sugar. It's a measure of overall nutritional quality, not just calories. Scores of 90+ are exceptional.

💡 Values are estimates based on raw ingredient weights. Cooking methods and exact portions will affect actual nutrient intake.
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🥗
Spiced Red Lentil & Spinach Dal
60 Nutrition score
Lunch 🥄 10 min prep 🔥 25 min cook 👤 2 servings

A lunch-portioned dal — spiced red lentils cooked down with tomatoes and fresh spinach until thick and scoopable. Equally good with rice or flatbread on the side, or on its own from the container.

vegan gluten free high protein high fibre meal prep
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
44%
🌾 Fibre
20%
🦴 Calcium
14%
⚡ Iron
76%
🌿 Magnesium
31%
🍊 Vitamin C
98%
🍃 Folate
109%
🫀 Omega-3
3%

Based on UK dietary reference values. Capped at 100% per nutrient.

💡 Make it your own: feel free to add, swap or leave out ingredients to suit your taste or what's in your cupboard. Just remember — if you change what's in the recipe, update the ingredients in your Day Tracker too, so your nutrition numbers stay accurate.
Ingredients (per serving)
Method
  1. 1 Rinse the red lentils until the water runs clear. Heat a drizzle of oil in a saucepan over medium heat. Finely dice the onion and cook 5 minutes until soft. Add the crushed garlic and grated ginger; cook 1 minute. Stir in ground cumin, ground coriander and a pinch of turmeric.
  2. 2 Add the lentils, diced tomatoes and 500ml water. Bring to a boil, then reduce heat to low. Simmer uncovered 18–20 minutes, stirring occasionally, until lentils are completely broken down and the dal is thick. If it thickens too quickly, add a splash more water.
  3. 3 Stir in the spinach and cook until wilted, 2 minutes. Season with black pepper and a squeeze of lemon juice. Cool before transferring to containers. Reheats beautifully in a microwave — 2 minutes with a splash of water stirred in, then another minute.
🔄 Cook Once, Eat Twice These recipes share key ingredients — cook in batch and you're halfway there
🥗 Lunch
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Shares: Tomato, Red Lentils (Split, Dry), Onions, raw
⏱ 35 min
Red Lentil Dal with Brown Rice Dinner
Red Lentil Dal with Brown Rice
Shares: Red Lentils (Split, Dry), Onions, raw, Spinach, baby, raw
⏱ 45 min
Cannellini Bean & Spinach Tuscan Stew Lunch
Cannellini Bean & Spinach Tuscan Stew
Shares: Tomato, Onions, raw, Spinach, baby, raw
⏱ 30 min

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How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Red lentil dal with brown rice is a good example: lentils and brown rice both have low-to-medium GI (slow-burning), but a full serving delivers a lot of total carbohydrate, so the GL is high — meaning a sustained, steady glucose rise rather than a spike.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most people.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion or adding more non-starchy veg.

GI shown is a carb-weighted average across all recipe ingredients with GI data. Source: Atkinson et al., Am J Clin Nutr 2021.

Glycemic Index & Load
29
GI Score
🟢 Low GI
11
GL / Serving
Medium Load

This recipe has a low glycemic impact — blood glucose rises slowly and steadily after eating, helping maintain energy and reduce insulin spikes.

GI is a weighted average across carb-contributing ingredients. GL = GI × carbs per serving ÷ 100. Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Nutrition per serving
1182 kJ
Energy (kJ)
281 kcal
Energy (kcal)
47.2 g
Carbohydrate
21.9 g
Protein
7.4 g
Total Sugars
6.1 g
Fibre (NSP)
1.8 g
Fat
16.5 mg
Sodium
0.04 g
Salt
Micronutrient
Potassium 1180 mg
Phosphorus 328 mg
Folate 218 µg
Chloride 206 mg
Vitamin A (RE) 171 µg
Calcium 98.1 mg
Magnesium 92.8 mg
Vitamin C 39.3 mg
Selenium 28 µg
Iron 6.6 mg
Vitamin K 6.3 µg
Niacin equivalents (NE) 6.3 mg
Niacin (B3) 3.5 mg
Zinc 3.1 mg
Chromium 1.6 µg
Manganese 1.6 mg
Vitamin E (alpha-TE) 1.6 mg
Pantothenic Acid (B5) 1.5 mg
Copper 0.672 mg
Thiamin (B1) 0.572 mg
Vitamin B6 0.438 mg
Riboflavin (B2) 0.217 mg
Minerals
Iodine 9.3 µg
Fatty acids
Polyunsaturated fat (PUFA) 0.621 g
Saturated fat 0.34 g
Monounsaturated fat 0.271 g
Sugars (breakdown)
Glucose (dextrose) 2.7 g
Fructose 2.7 g
Sucrose 2.1 g
Carbohydrate (breakdown)
Starch 41.5 g
Amino acids
Glutamic acid 3.9 g
Aspartic acid 2.4 g
Leucine 1.7 g
Arginine 1.6 g
Lysine 1.6 g
Valine 1.2 g
Phenylalanine 1.1 g
Isoleucine 0.986 g
Serine 0.983 g
Proline 0.953 g
Alanine 0.925 g
Threonine 0.861 g
Tyrosine 0.761 g
Glycine 0.761 g
Histidine 0.559 g
Methionine 0.361 g
Cysteine 0.318 g
Tryptophan 0.285 g
Carotenoids
Lutein + Zeaxanthin 4000 µg
Beta-carotene 1003 µg
Proximate
Water 199 g
Vitamins
Biotin (Vitamin B7) 4.1 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.102 g
Omega-3 (Alpha-linolenic acid) 0.061 g
Flavonols
Quercetin 19.7 mg
Isorhamnetin 2.3 mg
Myricetin 1.5 mg
Kaempferol 0.509 mg
Flavones
Apigenin 0.13 mg
Luteolin 0.095 mg
Flavanones
Hesperetin 1.1 mg
Naringenin 0.104 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.04 mg
Anthocyanins
Delphinidin (total glycosides) 2.1 mg
Cyanidin (total glycosides) 1.6 mg
Pelargonidin (total glycosides) 0.01 mg
Isoflavonoids
Isoflavonoids (total) 0.002 mg
Genistein 0.001 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.