Yellow Lentil Couscous

0
Average: 0 (0 votes)
(0 votes)
Yellow Lentil Couscous
share Share
print
bookmark_border Copy URL
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 38 min.
Ready in
Calories:
520
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie520 cal.(25 %)
Protein24 g(24 %)
Fat26 g(22 %)
Carbohydrates46 g(31 %)
Sugar added0 g(0 %)
Roughage16.9 g(56 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin K102.9 μg(172 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.5 mg(63 %)
Vitamin B₆0.6 mg(43 %)
Folate170 μg(57 %)
Pantothenic acid1.9 mg(32 %)
Biotin14.2 μg(32 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C29 mg(31 %)
Potassium1,088 mg(27 %)
Calcium179 mg(18 %)
Magnesium141 mg(47 %)
Iron7.3 mg(49 %)
Iodine6 μg(3 %)
Zinc3.3 mg(41 %)
Saturated fatty acids5.1 g
Uric acid161 mg
Cholesterol8 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
40 grams Currants
300 grams yellow Lentils
500 milliliters Vegetable broth
½ tsp Turmeric
salt
1 Tbsp Cumin
1 Tbsp Coriander
50 grams Macadamia Nuts
1 organic Lime
½ handful fresh mint
100 grams Snow peas
200 grams Cherry tomatoes
1 shallot
5 Tbsps olive oil
300 grams Greek Yogurt (0.1% fat)
How healthy are the main ingredients?
LentilSnow peaMacadamia Nutsolive oilCurrantmint

Preparation steps

1.

Soak currants in a bowl of hot water soak, drain later.

2.

Briefly rinse lentils with cold water in a colander. Then bring lentils to a boil in a pot with broth, turmeric and season with some salt. Simmer for about 10 minutes over low heat until tender. Drain and let cool in a bowl. Toast cumin seeds and coriander seeds in a frying pan, then crush in a mortar and mix with lentils.

3.

Coarsely chop macadamia nuts and toast in a dry frying pan until golden brown.

4.

Rinse lime in hot water, wipe dry and finely grate zest. Squeeze juice from lime. Rinse mint, shake dry, pluck leaves from stem and chop finely.

5.

Rinse snow peas and pull threads. Rinse tomatoes and cut in half. Peel shallot, finely chop and sauté in a pan with 1 tablespoon hot oil. Add snow peas and tomato and cook for 1-2 minutes. Then add tomato mixture, nuts, drained currants and spices to the lentils, mix and season with lime juice, olive oil and salt.

6.

For the dip, mix yogurt in a bowl with mint and 1 teaspoon lime zest.

7.

Serve couscous in a bowl and with yogurt dip.