BNI™ 000.00: Rice & lentils

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BNI™ 0.0: Rice & lentils, Recipe, 2012.

An almost peasant's dish, very simple and with some shortcomings for saving time. The recipe combines legumes and cereals, which complement each other in their protein deficiencies and end up making a "superfood".

Boiling the rice and egg takes the longest time in this recipe. Thus, start by getting some brown rice ready, boiling it in twice the amount of water (or slightly more, if you want a softer rice). Once the water boils, reduce the heat and let the rice simmer until the water is absorbed (15 minutes, approximately). If you are going to go for a boiled egg as accompaniment, you may also start boiling it in a second pan around this time, as well.

Brown rice, raw	1/4 cup	50g
Water	1/2 cup	125ml

When the rice is cooked, open a can of lentils in brine, and retrieve an equal weight of lentils to the weight of the raw rice (rice will weight approximately twice as much after cooking, and will occupy three times as much volume). Discard any water, and add some bran. You may heat the lentils in a microwave or, else, heat them by mixing them into the hot rice (thus, cooling the rice a bit, as well).

Lentils in brine, drained	1/2 cup	50g
Wheat bran	3 tbsp	10g

Finally, peel and add a medium egg, boiled or, if preferred, poached or fried. Serve and enjoy.

Medium egg

1 egg

53g

Nutrition information (100g)
	Actual g	Actual Kcal	Actual %	Ideal %	Ideal Kcal	Ideal g
Protein	6.0	24.0	19.5	20.0	24.6	6.2
Carbohydrate	18.5	74.0	60.1	55.0	67.8	16.9
Sugar	0.6	2.4	1.9	< 10.0	< 12.3	< 3.1
Fat	2.8	25.2	20.5	25.0	30.8	3.4
Saturated fat	1.1	9.9	8.0	< 10.0	< 12.3	< 1.4
Fiber	2.2	-	7.3	6.2	-	1.8
Sodium	0.104	-	5.2	< 6.2	-	< 0.123
Misc	70.4	-	-	-	-	71.5
Total	100.0	123.2	100.0	100.0	123.2	100.0
kJul	-	515.5	-	-	515.5	-

Nutritional balance (100g)
√	(good)	Adequate in protein
√	(good)	Adequate in carbohydrate
√	(good)	Very low in sugar
о	(ok)	Slightly low in fat
о	(ok)	Slightly high in saturated fat
о	(ok)	Slightly low in fiber
о	(ok)	Slightly high in sodium

60%		*
55%		*
50%		*
45%		*
40%		*
35%		*
30%		*
25%		*
20%	*	*	*
15%	*	*	*
10%	*	*	*
5%	*	*	*	*
mid	p	c	f	fb
max		s	sf		na
5%			*		*
10%			*

ideal % = grey cells; actual % = asterisk (*)

Serving analysis (serving size = 264.0 grams )
grams per serving = 264.0 grams
*	*	*	*	*	*	*	*
small snack				large snack				small meal		large meal
(133 kcal)				(266 kcal)				(400 kcal)		(600 kcal)
*	*	*	*	*	*	*	*	*	*
kcal per serving = 325.2 kcal

Balance simulation for this food (serving size = 264.0 grams )		Original BNI 0.00
Balanced	0.0 g fiber	-
-	0.0 mg sodium	-
		- 0.00

-	0.0 excess kcal protein
-	0.0 excess kcal sugar
-	0.0 excess kcal other carbs
-	0.0 excess kcal saturated fat
-	0.0 excess kcal other fats
-	0.0 kcal	- 0.00

-	0 steps
or	0 minutes slow walking (~3.2km/h)
or	0 minutes fast walking (~5.6km/h)
or	0 minutes jogging (~8km/h)
or	0 minutes leisure cycling (<16km/h)
or	0 minutes swimming
or	0 minutes stair treadmill

Reduce kcal to	325.2 kcal per serving	All reduce BNI to 0.00
	325.2 kcal = energy for approximately	195 minutes (~ 3.3 hours)

Author

Jose D PEREZGONZALEZ (2012). Massey University, New Zealand (JDPerezgonzalez).

Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.