EuropeanPlated meal

Microwave Lentil Broccoli Plate

Microwave-steamed broccoli and warm lentils with lemony mustard-caper cream, hemp seeds and deeply crisp wholemeal toast.

Eat nowLightContains gluten, mustard, soy
Hands-on7 minTotal time9 minEnergy765 kcalProtein50g
Recipe details
Easy-going

Equipment: Microwave

Keep chilled after cooking

Microwave Lentil Broccoli Plate
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Warm plate

Toast

Mustard cream

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 250g cooked green lentils overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

7 min hands-on 9 min altogether
  1. 2
    Cut 250g broccoli into small florets and slice the peeled stem. Put both on a wide microwave-safe plate with 30ml water, cover loosely and microwave on high for 3 minutes until vivid green and almost tender
    πŸ– 1 minπŸ’€ 3 min unattended
  2. 3
    Meanwhile, roughly chop 15g capers and 10g dill. Stir them with 100g soy yogurt, 20ml lemon juice, 10g mustard and half the 25g hemp seed into a sharp, spoonable cream
    πŸ– 2 min
  3. 4
    Add green lentils to the broccoli, cover again and microwave for 2 minutes until the lentils are hot and the broccoli stem is just tender. Let the plate stand covered for 1 minute
    πŸ– 1 minπŸ’€ 3 min unattended
  4. 5
    Toast 80g wholemeal bread from a small loaf until deeply crisp, then tear it into broad pieces for scooping
    πŸ– 2 min
  5. 6
    Spoon the mustard cream in a wide streak beside the warm lentils and broccoli. Finish the vegetables with 3ml olive oil and the remaining hemp seeds, and lean the toast pieces against the edge rather than laying them under the steam
    πŸ– 1 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin KVitamin CFolate
Lower inVitamin A

Calories

765kcal

36%
Top contributors
Green Lentils Β· 29%Wholemeal Bread Β· 23%Hemp Seed Β· 19%
26% cal

Protein

49.6g

78%
Top contributors
Green Lentils Β· 45%Hemp Seed Β· 16%Wholemeal Bread Β· 14%
45% cal

Carbs

85.4g

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Green Lentils Β· 41%Wholemeal Bread Β· 30%Broccoli Β· 15%
29% cal

Fat

25.0g

36%
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Hemp Seed Β· 49%Mustard Β· 15%Olive Oil Β· 11%

Small numbers, big impact

Everyday essentials

Fibre36.93g
126%
Top contributors
Green Lentils Β· 53%Broccoli Β· 22%Wholemeal Bread Β· 15%
Vitamin B120.00ΞΌg
0%
Vitamin D1.30ΞΌg
9%
Top contributors
Soy Yogurt Β· 100%
Iodine0.00ΞΌg
0%
Iron15.94mg
89%
Top contributors
Green Lentils Β· 52%Wholemeal Bread Β· 13%Hemp Seed Β· 12%
Zinc9.04mg
82%
Top contributors
Green Lentils Β· 35%Hemp Seed Β· 27%Wholemeal Bread Β· 17%
Calcium375.53mg
38%
Top contributors
Soy Yogurt Β· 35%Broccoli Β· 27%Green Lentils Β· 13%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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