Beluga Lentils with Spinach
Beluga Lentils with Spinach - Fill up on vital substances
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. For more information on the "Tested IN FORM recipes" project, click here..
Bell peppers give you a real vitamin C boost: up to 130 milligrams per 100 grams of flesh are found in the vegetable. In addition, it provides vision-boosting and skin-protecting vitamin A.
Other types of lentils, such as red lentils or mountain lentils, are also suitable for the salad. For a concentrated load of omega-3 fatty acids and a little more crunch, sprinkle the finished salad with a handful of walnuts.
(Percentage of daily recommendation)
| Calorie | 471 cal. | (22 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.1 g | (40 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 127 μg | (212 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 181 μg | (60 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,200 mg | (30 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 204 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 12 ozs Beluga lentil
- 2 shallots
- 1 bay leaf
- 1 sprig thyme
- 6 Tbsps olive oil
- 36 ozs Vegetable broth
- 1 red Bell pepper
- 8 ozs Fennel (1 small fennel bulb)
- 1 oz Spinach
- 1 garlic clove
- 1 generous pinch salt
- 1 generous pinch peppers
- 2 Tbsps Red wine vinegar
- 1 tsp Maple syrup
- ½ Organic orange (peel and juice)
Preparation steps
Rinse lentils in a colander and drain well. Peel and finely dice shallots. Wash bay leaf and thyme.
Heat 1 tablespoon of oil in a saucepan. Sauté shallots in it for 2 minutes over medium heat. Add lentils and sauté for 3 minutes. Add broth, bay leaf and thyme sprig and cook lentils over medium heat for 15-20 minutes.
Meanwhile, halve bell bell pepper, remove seeds, wash and cut into thin strips. Clean, wash and cut fennel into strips. Wash spinach and shake dry. Peel garlic and cut into slices.
Heat 2 tablespoons of oil in a frying pan. Stir-fry the fennel in it for 5 minutes over medium heat. Add bell bell pepper and garlic and sauté for 5 minutes. Add spinach and saute for 1 minute. Season with salt and pepper.
For the vinaigrette, whisk together vinegar, salt, pepper, maple syrup, orange zest and juice, and remaining oil.
Carefully mix lentils with vegetables and vinaigrette and serve.
