Protein-Packed Vegetarian Recipe

Asian Cauliflower Salad with Lentils

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Average: 5 (2 votes)
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Asian Cauliflower Salad with Lentils

Asian Cauliflower Salad with Lentils - Roasted flavors paired with a crunch

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
405
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cauliflower is, unlike many of its relatives, easily digestible and easily digestible. In addition, the cabbage vegetable contains plenty of potassium, which helps to keep the rhythm of the heart in time. With just under 130 milligrams of magnesium per 100 grams of Lentils pulses are a great source of this mineral, which is particularly important for strong nerves.

Whether for theMeal Prep, as a barbecue side dish or to take along - for example to work or picnic - the oriental cauliflower salad with lentils is a real all-rounder! If you want to vary, you can, for example, use a different type of lentils or replace the sunflower seeds with pumpkin seeds or coarsely chopped almonds.

1 serving contains
(Percentage of daily recommendation)
Calorie405 kcal(19 %)
Protein22 g(22 %)
Fat19 g(16 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage16.8 g(56 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.3 mg(44 %)
Vitamin K161.8 μg(270 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.9 mg(64 %)
Folate239 μg(80 %)
Pantothenic acid3.6 mg(60 %)
Biotin16.8 μg(37 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C174 mg(183 %)
Potassium1,364 mg(34 %)
Calcium170 mg(17 %)
Magnesium142 mg(47 %)
Iron6.2 mg(41 %)
Iodine7 μg(4 %)
Zinc3.1 mg(39 %)
Saturated fatty acids5 g
Uric acid203 mg
Cholesterol19 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
7 ozs Brown lentil
salt
1 head Cauliflower
4 Tbsps olive oil
1 tsp Ras el hanout
1 tsp ground Turmeric
peppers
1 red onion
2 parsley
10 ozs Baby spinach (1 handful)
7 ozs Greek yogurt
2 mint
1 organic lemon (juice and peel)
1 oz Sunflower seed (2 TBSP.)
1 oz golden raisin (2 TBSP.)
How healthy are the main ingredients?
CauliflowerCauliflowerolive oilSunflower seedsaltonion

Preparation steps

1.

Cook the lentils in boiling water for 20-25 minutes so that they still have a slight bite, adding salt towards the end of the cooking time.

2.

Meanwhile, clean cauliflower, wash and divide into florets. Mix with 2 tbsp. olive oil, Ras el-Hanout, turmeric, salt, and pepper and spread on a baking tray. Bake in a preheated oven at 200 °C / 400 °C for approx. 20 minutes.

3.

Meanwhile, peel and finely dice the onion. Wash parsley, shake dry and chop coarsely. Wash spinach and shake dry.

4.

For the dip, put yogurt in a bowl. Wash mint, shake dry, chop finely, add to yogurt with lemon zest and juice and mix well. Season dip with salt and pepper. Toast sunflower seeds in a hot pan without fat for 2 minutes, then let cool; set aside some seeds.

5.

Drain the lentils and leave to drain. Arrange cauliflower with lentils, diced onion, parsley and spinach on a platter and drizzle with remaining oil. Sprinkle sunflower seeds and raisins on top and drizzle with a little dip. Grind remaining dip with pepper and serve separately with remaining sunflower seeds to oriental cauliflower salad with lentils.