Of which 8.1 g sugars and 1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (lentils) · Iron (lentils)
Allergens soy
Lentil empadão (Portuguese cottage pie)
A rich lentil filling under a golden mashed-potato topping.
Ingredients
- 500 g (1 lb) cooked lentils, drained
- 150 g (5½ oz) finely chopped carrot
- 1 large chopped onion (150 g / 5½ oz)
- 2 cloves garlic, minced (10 g)
- 200 g (7 oz) canned peeled tomatoes, crushed
- 2½ tbsp olive oil (25 g / 1 oz)
- 700 g (1½ lb) potato for mashing
- 60 ml (¼ cup) unsweetened soy milk
- nutmeg, salt and black pepper, to taste
Method
- Cook the potatoes in salted water until tender, about 20 minutes.
- Meanwhile, heat the olive oil in a saucepan and sauté the onion, garlic and carrot for 6 minutes.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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