Asian Cauliflower Salad with Lentils
Asian Cauliflower Salad with Lentils - Roasted flavors paired with a crunch
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.
(Percentage of daily recommendation)
| Calorie | 405 cal. | (19 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.8 g | (56 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 161.8 μg | (270 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 239 μg | (80 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 16.8 μg | (37 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 174 mg | (183 %) | ||
| Potassium | 1,364 mg | (34 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 203 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 15 g |
Ingredients
- 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.)
Preparation steps
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.
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.
Meanwhile, peel and finely dice the onion. Wash parsley, shake dry and chop coarsely. Wash spinach and shake dry.
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.
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.
