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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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🥗
Red Lentil & Sweet Potato Coconut Curry
47 Nutrition score
Lunch 🥄 10 min prep 🔥 25 min cook 👤 2 servings

A lunch-sized coconut curry with red lentils and sweet potato — mild enough for any palate but packed with warm spice. Make on Sunday and it gets better every day through the week.

vegan gluten free high fibre high beta carotene meal prep
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
49%
🌾 Fibre
33%
🦴 Calcium
17%
⚡ Iron
85%
🌿 Magnesium
37%
🍊 Vitamin C
170%
🍃 Folate
113%
🫀 Omega-3
2%

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 Peel and dice the sweet potato into 2cm cubes. Rinse the red lentils until the water runs clear.
  2. 2 Heat a little oil in a saucepan over medium heat. Finely dice the onion and cook 5 minutes. Add crushed garlic and grated ginger; cook 1 minute. Add ground cumin, ground coriander and a pinch of turmeric; stir for 30 seconds.
  3. 3 Add the sweet potato, red lentils, coconut milk and 200ml water. Stir well and bring to a simmer. Cook over medium-low heat 18–20 minutes, stirring occasionally, until the lentils have broken down, the sweet potato is completely tender and the sauce is thick.
  4. 4 Add the spinach and stir until wilted. Season with black pepper and a squeeze of lemon juice. The curry will thicken considerably as it cools — it reheats to a perfectly scoopable consistency with just a tablespoon of water stirred in before microwaving.
🔄 Cook Once, Eat Twice These recipes share key ingredients — cook in batch and you're halfway there
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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
44
GI Score
🟢 Low GI
31
GL / Serving
High 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
1758 kJ
Energy (kJ)
575 kcal
Energy (kcal)
81.5 g
Carbohydrate
24.5 g
Protein
19.1 g
Fat
17.2 g
Total Sugars
9.9 g
Fibre (NSP)
73.2 mg
Sodium
0.18 g
Salt
Micronutrient
Potassium 1643 mg
Vitamin A (RE) 1127 µg
Phosphorus 396 mg
Chloride 286 mg
Folate 225 µg
Calcium 119 mg
Magnesium 110 mg
Vitamin C 67.9 mg
Selenium 28.9 µg
Iron 7.4 mg
Niacin equivalents (NE) 7.3 mg
Vitamin K 6.3 µg
Niacin (B3) 4.1 mg
Zinc 3.4 mg
Pantothenic Acid (B5) 2.3 mg
Manganese 2.1 mg
Vitamin E (alpha-TE) 1.9 mg
Chromium 1.3 µg
Copper 0.86 mg
Thiamin (B1) 0.804 mg
Vitamin B6 0.548 mg
Riboflavin (B2) 0.196 mg
Minerals
Iodine 11.7 µg
Fatty acids
Saturated fat 15.1 g
Polyunsaturated fat (PUFA) 0.761 g
Monounsaturated fat 0.266 g
Sugars (breakdown)
Sucrose 8.5 g
Glucose (dextrose) 3.4 g
Fructose 3.3 g
Carbohydrate (breakdown)
Starch 65.6 g
Amino acids
Glutamic acid 3.8 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 0.971 g
Serine 0.968 g
Proline 0.942 g
Alanine 0.91 g
Threonine 0.847 g
Tyrosine 0.75 g
Glycine 0.75 g
Histidine 0.551 g
Methionine 0.354 g
Cysteine 0.314 g
Tryptophan 0.281 g
Carotenoids
Beta-carotene 6786 µg
Lutein + Zeaxanthin 3000 µg
Proximate
Water 363 g
Vitamins
Biotin (Vitamin B7) 3.9 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.083 g
Omega-3 (Alpha-linolenic acid) 0.047 g
Flavonols
Quercetin 15.7 mg
Isorhamnetin 1.8 mg
Myricetin 1.2 mg
Kaempferol 0.439 mg
Flavones
Apigenin 0.104 mg
Luteolin 0.076 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.032 mg
Anthocyanins
Delphinidin (total glycosides) 1.7 mg
Cyanidin (total glycosides) 1.3 mg
Pelargonidin (total glycosides) 0.008 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.