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Red Lentil Pasta with Yogurt and Roasted Pepper Calories
Good source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Red Lentil Pasta with Yogurt and Roasted Pepper (200 g) has 252 calories. That works out to 126 calories per 100 g. It contains 38.2 g of carbs, 14.8 g of protein, 5.2 g of fat and 8.4 g of fiber. Its 32.8 mg of Vitamin C covers 36% of the Daily Value. Its glycemic index is 44 (low), so it raises blood sugar slowly.
Red Lentil Pasta with Yogurt and Roasted Pepper Nutrition Facts
Selected: 1 serving (medium) · 200 g
252
KCAL / 200G
Carbs
38.2g
· 14% DV
Protein
14.8g
· 30% DV
Fat
5.2g
· 7% DV
Fiber
8.4g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 23% · Fat 18%
Red Lentil Pasta with Yogurt and Roasted Pepper nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 2.24 g | 11% |
| Trans fat | 0 g | |
| Sodium | 224 mg | 10% |
| Total carbohydrate | 38.2 g | 14% |
| Fiber | 8.4 g | 30% |
| Protein | 14.8 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Red Lentil Pasta with Yogurt and Roasted Pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 252 kcal |
| 100 g | 100 g | 126 kcal |
| 1 serving (small) | 120 g | 151 kcal |
| 1 cup (medium) | 160 g | 202 kcal |
| 1.5 cup (large) | 240 g | 302 kcal |
| 1 serving (large) | 280 g | 353 kcal |
| 2 cup (extra large) | 320 g | 403 kcal |
| 1 piece (jumbo) | 350 g | 441 kcal |
Calculated from 126 calories per 100 g.
Frequently Asked Questions About Red Lentil Pasta with Yogurt and Roasted Pepper
How do you make Red Lentil Pasta with Yogurt and Roasted Pepper?
Cook the red lentil pasta according to its package directions, stopping when it is just tender. Toss chopped roasted pepper with a little olive oil and seasoning, then serve it with garlicky yogurt over the pasta once it has cooled slightly.
What ingredients go into Red Lentil Pasta with Yogurt and Roasted Pepper?
The essential ingredients are red lentil pasta, yogurt, and roasted pepper. Garlic and olive oil make a simple savory sauce, while herbs such as parsley or mint and a pinch of chili flakes add extra flavor.
Does Red Lentil Pasta with Yogurt and Roasted Pepper taste like regular pasta?
No, the red lentil pasta has a more pronounced earthy, legume-like flavor and a denser bite than wheat pasta. The tangy yogurt and sweet roasted pepper balance that flavor, so the finished dish tastes different from a conventional pasta salad.
How do you keep Red Lentil Pasta with Yogurt and Roasted Pepper from turning mushy?
Keep the pasta slightly firm by following the package directions and checking it before the stated cooking time is up. Drain it promptly and handle it gently, since red lentil pasta can soften and break more readily than wheat pasta.
Should the yogurt go on hot or cold Red Lentil Pasta with Yogurt and Roasted Pepper?
Add the yogurt after the pasta has cooled from piping hot to warm. Very hot pasta can make the yogurt separate or turn watery; for the creamiest result, spoon the yogurt sauce over the dish just before serving.
Can you use jarred peppers in Red Lentil Pasta with Yogurt and Roasted Pepper?
Yes, jarred roasted peppers work well in Red Lentil Pasta with Yogurt and Roasted Pepper. Drain them thoroughly and pat away excess liquid before chopping, so their brine does not thin the yogurt sauce or overwhelm the dish.
Is Red Lentil Pasta with Yogurt and Roasted Pepper served warm or cold?
It can be served slightly warm or at room temperature, rather than piping hot. The cooler temperature suits the yogurt topping, and the dish also works as a chilled pasta salad after the flavors have had time to come together.
What can you serve with Red Lentil Pasta with Yogurt and Roasted Pepper?
A crisp green salad or grilled vegetables pair well with Red Lentil Pasta with Yogurt and Roasted Pepper and keep the meal balanced in texture. You can also serve it with a simple vegetable soup or alongside a platter of mezze.
Can Red Lentil Pasta with Yogurt and Roasted Pepper be made ahead?
Yes, you can cook the pasta and prepare the roasted pepper ahead, but store the yogurt sauce separately. Combine them close to serving time to keep the pasta from absorbing too much moisture and the sauce from becoming watery.
Which herbs work best in Red Lentil Pasta with Yogurt and Roasted Pepper?
Parsley and mint both work well in Red Lentil Pasta with Yogurt and Roasted Pepper: parsley adds a fresh, grassy note, while mint complements the cool yogurt. A little dill or a dusting of smoked paprika can also suit the roasted pepper.
Red Lentil Pasta with Yogurt and Roasted Pepper Vitamins & Minerals
Vitamins
Vitamin C
32.8mg · 36% DV
Folate
86µg · 22% DV
B1
0.24mg · 20% DV
B2
0.24mg · 18% DV
Minerals
Phosphorus
252mg · 36% DV
Copper
0.32mg · 36% DV
Manganese
0.78mg · 34% DV
Iron
3.44mg · 19% DV
Potassium ⭐
468mg · 14% DV
Sodium
224mg · 10% DV
Red Lentil Pasta with Yogurt and Roasted Pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Lentil Pasta with Yogurt and Roasted Pepper
To burn the 252 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Red Lentil Pasta with Yogurt and Roasted Pepper?
Red Lentil Pasta with Yogurt and Roasted Pepper brings together pasta made from red lentils, cool yogurt and sweet, smoky roasted pepper. It is a straightforward meal rather than a dish tied to one specific regional tradition, and works well for a quick lunch or dinner.
Serve it warm or at room temperature: the tender pasta contrasts nicely with creamy yogurt and the soft, charred pepper. A simple green salad makes an easy accompaniment. The lentil pasta gives the dish a useful amount of protein and fibre; it provides 4.2 g of fibre per 100 g. For a lighter plate, keep the yogurt plain and let the roasted pepper provide most of the richness and flavour.
How Nutritious Is Red Lentil Pasta with Yogurt and Roasted Pepper?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Red Lentil Pasta with Yogurt and Roasted Pepper Processed?
NOVA 3
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 Red Lentil Pasta with Yogurt and Roasted Pepper Contain Allergens?
Contains these allergens:
Which Diets Is Red Lentil Pasta with Yogurt and Roasted Pepper Good For?
Vegan
— Not 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
Red Lentil Pasta with Yogurt and Roasted Pepper Fat Profile
SATURATED
2.24g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.