Cauliflower with Lentils and Chanterelles
Cauliflower with Lentils and Chanterelles - Fiber powerhouse
Healthy, because
Even smarter
Nutritional values
A real power pack: The combination of vegetable protein and plenty of fiber keeps you full for a long time.
If it is not chanterelle season, you can also prepare the vegan pan-fried feast with other mushrooms, for example, button mushrooms.
(Percentage of daily recommendation)
| Calorie | 321 cal. | (15 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.7 g | (59 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 127.8 μg | (213 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 187 μg | (62 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 21.7 μg | (48 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 1,263 mg | (32 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 10.4 mg | (69 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 9 ozs Lentils
- 14 ozs Cauliflower
- salt
- 1 tsp Turmeric (ground)
- 10 ozs Chanterelle
- 1 onion
- 2 garlic cloves
- 2 carrots
- 4 Tbsps olive oil
- 14 ozs Vegetable broth
- 1 Tbsp parsley (fresh chopped)
- 1 Tbsp White vinegar
- peppers (freshly ground)
Preparation steps
Rinse and drain the lentils. Rinse the cauliflower and boil in salted water and turmeric for approximately 6 minutes or until al dente. Drain and allow to cool. Clean the chanterelle mushrooms by wiping with a damp kitchen towel, then halve or quarter them (depends on size). Peel and dice the onion, garlic and carrots. Sauté together in 2 tablespoons hot olive oil and then pour in the broth.
Add in the lentils and simmer, stirring occasionally, about 40 minutes. If needed, add more broth to the lentils as they cook. Saute the mushrooms in remaining hot oil, then stir in the cauliflower, the onions, carrots and garlic, and chopped fresh parsley to the lentils. Cook 1-2 minutes more. Season with salt and pepper and serve with plenty of vinegar.
