Vegan Shakshuka with Lentils and Apricots
Vegan shakshuka with lentils and apricots - Even without egg, the classic tastes really flavorful.
Healthy, because
Even smarter
Nutritional values
Although vegan shakshuka contains no egg, it scores high on protein. This comes from the lentils which also bring plenty of satiating dietary fiber. Green vegetables have a blood purifying and detoxifying effect due to the chlorophyll they contain.
Outside the kale season, you can replace the green leafy vegetables with spinach or chard. If you have more time, instead of canned lentils, you can use dried ones and cook them fresh.
(Percentage of daily recommendation)
| Calorie | 382 cal. | (18 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.9 g | (53 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 1,104 μg | (1,840 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 326 μg | (109 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 1,560 mg | (39 %) | ||
| Calcium | 411 mg | (41 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 2 ozs Spinach
- 20 ozs Kale
- 4 ozs frozen Peas
- salt
- 5 ozs brown Lentils (can; drained weight)
- 3 scallions
- 2 Avocados
- 3 Tbsps olive oil
- peppers
- 1 tsp Red pepper flakes
- 3 ½ ozs Vegetable broth
- 1 Tbsp Sesame seeds
- 3 ½ ozs Soy yogurt
- 4 Dried apricot
Preparation steps
Sort spinach, wash and shake dry. Wash kale, pluck green from thick leaf veins and cut slightly smaller. Cook kale and peas in boiling salted water for 2-3 minutes. Drain lentils.
Clean the scallions, wash and cut into rings. Halve avocados, remove pit, lift flesh from skin, and cut into slices.
Heat olive oil in a frying pan. Sauté scallions in it for 2-3 minutes over medium heat. Add spinach and let it wilt. Add kale, peas and lentils, season with salt, pepper and half of the chili flakes. Pour in broth and let everything steam covered for another 4-5 minutes.
Sprinkle with sesame seeds and spread yogurt in 4 small blobs over vegetables. Place 1 apricot in the center of each so that it looks like a fried egg. To serve, spread avocado slices on top and sprinkle with remaining chili flakes.
