Lentil & tomato lunch pot
Cooked lentils, brown rice and fresh tomatoes with lemon dressing.
At a glance
Vegan · 15 minutes active preparation · 20 minutes total · meal
Method range: 1–4 servings.
Contains: No listed exclusion ingredients. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1727 kJ
- Protein
- 16.8 g
- Carbs
- 61.3 g
- Fat
- 8.1 g
- Iron
- 3.6 mg
- Calcium
- 51.6 mg
- Folate
- 67.7 µg
- Vitamin C
- 30.7 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Cooked lentils, drained300 g
- Cooked brown rice, no added salt240 g
- Tomato200 g
- Flat-leaf parsley12 g
- Lemon juice25 g
- Olive oil12 g
Method
- Use freshly cooked and cooled ingredients or ready-to-eat lentils and rice kept according to pack instructions; weigh them in their cooked state.
- Dice the tomato and chop the washed parsley.
- Toss everything with the measured lemon juice and oil. Divide into two portions and serve.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1727 kJ | — | |
| 16.8 g | — | |
| 8.1 g | — | |
| 9.8 g | 39%AI | |
| 61.3 g | — | |
| 52 mg | 5%RDI | |
| 13 µg | 8%RDI | |
| 3.6 mg | 20%RDI | |
| 0.00 µg | 0%RDI | |
| 68 µg | 17%RDI | |
| 30.7 mg | 68%RDI |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Independently drafted and checked for ingredient/method consistency; not kitchen tested. Serving sizes are manual recipe portions, not personal requirements.
TraceMeal original recipes · Original TraceMeal text; nutrient data retain their source terms
Independently drafted for TraceMeal, September 2026. Editorially checked; not kitchen tested.
Calculation assumptions & recipe adaptations
Original TraceMeal instructions, developed for the September 2026 planning pilot. Editorial and food-mapping review only; not kitchen tested.
Quantities are edible grams in the stated ingredient condition. No extra salt or toppings are included. Missing nutrient values stay unreported.
- Cooked lentils, drained: Weighed after cooking or draining.
- Cooked brown rice, no added salt: Weighed after cooking or draining.
- Tomato: Weighed edible quantity.
- Flat-leaf parsley: Weighed edible quantity.
- Lemon juice: Weighed edible quantity.
- Olive oil: Weighed edible quantity. All measured oil is included in the estimate.
AFCD attribution, data & methods
Food matches used for nutrition
- Cooked lentils, drained: Lentil, dried, boiled, drained
- Cooked brown rice, no added salt: Rice, brown, boiled, no added salt
- Tomato: Tomato, common, raw
- Flat-leaf parsley: Parsley, continental, fresh, raw
- Lemon juice: Juice, lemon
- Olive oil: Oil, olive