Brussel Sprouts with Lentils
Healthy, because
Even smarter
Nutritional values
Brussel sprouts add plenty of fiber to this vegetarian main dish while lentils adds valuable vegetable protein.
Pair this dish with a whole grain baguette for extra fiber and a bit of texture.
(Percentage of daily recommendation)
| Calorie | 423 cal. | (20 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16 g | (53 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 226.7 μg | (378 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 278 μg | (93 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 1,619 mg | (40 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 256 mg | |||
| Cholesterol | 16 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 10 ozs Yellow lentil
- 1 bunch Soup vegetables (400 grams)
- 1 onion
- 1 oz butter
- 24 ozs Vegetable broth
- 16 ozs Brussels sprouts
- salt
- 1 pinch baking soda
- freshly ground peppers
- 7 ozs Cherry tomatoes
- 4 Tbsps olive oil
- 6 sprigs thyme
Preparation steps
Rinse lentils in a colander. Rinse soup vegetables and cut into small cubes. Peel and finely chop onion. In a saucepan, fry lentils, soup vegetables, and onion in butter. Deglaze with vegetable broth, bring to a boil and cook until lentils are al dente, about 35 minutes.
Meanwhile, rinse and trim Brussels sprouts. Add sprouts to a pan of salted boiling water and stir in baking soda. Cook about 12 minutes, then drain and plunge sprouts into ice water. Drain well.
Season lentils with salt and pepper. Rinse and halve cherry tomatoes. Rinse thyme and strip leaves from 2 stems.
Five minutes before the end of the cooking time, add Brussels sprouts, cherry tomatoes, and thyme to lentils. Bring to a boil. Lift lentils and vegetables with a skimmer and place in soup bowls. Drizzle with olive oil and garnish with the remaining thyme.
