Avocado Lentil Salad with Pink Grapefruit
Avocado Lentil Salad with Pink Grapefruit - Delicious superfood mix that always tastes good
Healthy, because
Even smarter
Nutritional values
Lentils are rich in protein, complex carbohydrates, fiber, vitamins of the B group, and iron. The legumes make you full and strengthen the muscles. Avocado provides healthy omega-3 fatty acids, skin-boosting vitamin E, and filling fiber.
If the taste of mint is too special for you, you can replace the herb with basil or parsley, for example.
(Percentage of daily recommendation)
| Calorie | 422 cal. | (20 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 10.6 g | (35 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 129 μg | (215 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,100 mg | (28 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 146 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 9 ozs mountain lentils
- 2 Tbsps white balsamic vinegar
- 1 tsp Maple syrup
- ½ tsp smoked ground paprika
- salt
- peppers
- 4 Tbsps olive oil
- 3 scallions
- ½ bunch mint
- 3 ozs Arugula
- 1 pink Grapefruit
- 1 Avocado
Preparation steps
Cook lentils in twice the amount of boiling water until tender, 30 minutes. Drain, drain and leave to cool for about 10 minutes.
Meanwhile, whisk together vinegar, syrup, paprika powder, salt and pepper. Whisk in oil vigorously.
Clean the spring onions, wash and cut into rings. Wash mint, shake dry and pluck leaves. Wash arugula, spin dry and remove coarse stems. Fillet the grapefruit: Cut peel from flesh with a knife and separate fillets into wedges with a knife. Cut avocado in half, remove pit, lift flesh from peel with a spoon and dice.
Carefully mix salad ingredients with dressing in a bowl and let stand for 5 minutes. Arrange salad on plates and serve.
