Asparagus Salad with Lentils
Asparagus Salad with Lentils - Hearty vital substance mix
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
Thanks to their high protein and fiber content, lentils are a real filling food and stimulate digestion. Green asparagus contains a lot of folic acid. The B vitamin is involved in blood formation, among other things. The mildly fruity tasting apple cider vinegar is ideal for dressings. The old natural remedy is said to fight cravings and curb the appetite.
Also try linseed oil instead of olive oil for the vinaigrette. Linseed oil has a slightly more intense flavor and provides even more healthy omega-3 fatty acids.
(Percentage of daily recommendation)
| Calorie | 340 cal. | (16 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.4 g | (31 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 80.9 μg | (135 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 161 μg | (54 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 927 mg | (23 %) | ||
| Calcium | 226 mg | (23 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 46 μg | (23 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 6 ozs green Lentils
- 28 ozs Vegetable broth
- 18 ozs Asparagus
- salt
- 4 Tbsps Sesame seeds
- 1 onion
- 1 Cucumber
- 1 stalk Celery
- 2 scallions
- ¼ oz ginger (1 piece)
- 2 Tbsps lemon juice
- 2 Tbsps apple cider vinegar
- peppers
- 3 Tbsps olive oil
Preparation steps
Cook lentils in boiling vegetable broth over medium heat until tender, about 30-40 minutes. Then drain, reserving 4 tablespoons of broth and set aside.
In the meantime, peel the lower third of the asparagus, cut off the woody ends and cut the stalks in half lengthwise. Put the asparagus into boiling salted water for 4-5 minutes. Then rinse with cold water and drain. Cut asparagus lengthwise into pieces.
Roast sesame seeds in a coated pan without fat, set aside and let cool. Peel onion, halve and cut into strips. Clean cucumber, wash and cut into thin slices. Clean the celery, remove the stalks if necessary, wash and cut crosswise into fine strips. Clean and wash spring onions and cut diagonally into thin rings.
For the dressing, peel and finely chop the ginger. Mix lemon juice with vinegar, broth set aside, salt, pepper and ginger. Whisk in oil vigorously.
Mix salad ingredients in a bowl, arrange in bowls, drizzle with dressing and sprinkle with toasted sesame seeds.
