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Prophet's Ash Calories
A traditional legume-and-grain stew providing fiber and plant protein.
CALORIES
GI
POTASSIUM
FIBER
Prophet's Ash Nutrition Facts
Selected: 100 g
132
KCAL / 100G
Carbs
23.1g
· 70%
Protein
6.4g
· 19%
Fat
1.6g
· 11%
Fiber
5.8g
Prophet's Ash Vitamins & Minerals
Vitamins
Folate
46µg · 12% DV
B1
0.11mg · 9% DV
B6
0.13mg · 8% DV
Biotin
1.8µg · 6% DV
Minerals
Phosphorus
112mg · 16% DV
Iron
2mg · 11% DV
Selenium
5.8µg · 11% DV
Magnesium
40mg · 10% DV
Prophet's Ash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Prophet's Ash Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Prophet's Ash Contain Allergens?
No known major allergens
Which Diets Is Prophet's Ash Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Prophet's Ash Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.55g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
Foods Similar to Prophet's Ash
Prophet's Ash — Frequently Asked Questions
How is Prophet’s Ash usually served?
It can be served warm or cold as a light meal, side dish, or soup-like bowl. Olive oil, lemon, fresh herbs, or yogurt are common additions that complement its legume base.
How can I cook Prophet’s Ash without the legumes turning mushy?
Soak dried legumes in advance and simmer them gently rather than boiling aggressively. Add salt and acidic ingredients after the legumes have started to soften for a better texture.
Why does Prophet’s Ash become thicker after cooking?
The starch and fibre in legumes absorb liquid as the dish stands, making it thicker. Stir in a little hot water or stock while reheating if you prefer a looser consistency.
How long does cooked Prophet’s Ash keep in the fridge?
Cool it within two hours of cooking and refrigerate it in a sealed container; it is generally best eaten within 3 to 4 days. Discard it if it develops an off smell, fizzing, or an unusual appearance.
Can Prophet’s Ash be frozen?
Yes, freeze it in individual portions in airtight containers. Reheat thawed portions until piping hot, and do not refreeze food that has already been thawed.
Can Prophet’s Ash cause bloating?
Like other legume dishes, it may cause gas or bloating in some people. Soaking the legumes, discarding the soaking water, cooking them thoroughly, and starting with a smaller serving may help.
What goes well with Prophet’s Ash?
A lemony salad or vegetables such as peppers, tomatoes, and parsley pair well with it and can support absorption of plant-based iron. Serving it with whole-grain bread or bulgur can also make the meal more filling.
Is Prophet’s Ash a replacement for meat?
Its legumes contribute plant protein, but it is not nutritionally identical to meat in protein quality or certain micronutrients. It works well as part of a varied plant-forward diet that includes grains, vegetables, and other protein foods.
Is Prophet’s Ash better before or after a workout?
Because it is fibre-rich, eating it immediately before intense exercise may feel uncomfortable for some people. It is often better a few hours before training or afterward as part of a balanced meal.
Who should be cautious with Prophet’s Ash?
People with kidney disease may need individual guidance because legume dishes can contribute nutrients that are sometimes restricted. Anyone following a prescribed potassium, phosphorus, protein, or fluid plan should ask their clinician or dietitian about an appropriate portion.
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Nutrition data compiled from USDA FoodData Central and scientific sources.