Beluga Lentil Salad with Beef
Beluga Lentil Salad with Beef - With filling guarantee
Healthy, because
Even smarter
Nutritional values
Beef tenderloin scores with protein, B vitamins, iron and zinc. Compared to pork, the meat provides virtually no arachidonic acid; this fatty acid would produce messenger substances in the body that trigger or further increase inflammation. In Lentils contains many complex carbohydrates that our intestines first have to break down. This keeps blood sugar levels constant, provides lasting satiety and curbs cravings.
Want a vegan version? No problem: Replace the beef fillet with tofu cubes and fry them in peanut oil until crispy.
(Percentage of daily recommendation)
| Calorie | 352 cal. | (17 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 61.4 μg | (102 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 584 mg | (15 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 128 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 5 ozs Beluga lentil
- salt
- 2 red Pepperoncini
- 2 red onions
- 6 smooth parsley
- 4 Tbsps Red wine vinegar
- 3 Tbsps Walnut oil
- 4 Tbsps Peanut oil
- 7 ozs Beef fillet
Preparation steps
Wash lentils well, bring to a boil in twice the amount of water and simmer over low heat for 25-30 minutes, then add salt.
Meanwhile, halve, seed, wash and very finely dice chili peppers. Peel and halve the onions and cut into fine strips. Wash parsley, shake dry and chop finely.
Mix the lentils with all the prepared ingredients, vinegar, walnut oil and 3 tablespoons of peanut oil, season with salt and pepper and let stand for 30 minutes.
After 20 minutes, pat meat dry and cut into 4 equally sized medallions, season and fry in remaining peanut oil for 1-2 minutes over high heat on both sides. Place lettuce in bowls, cut the fillet into thin strips and arrange on top.
