Healthy Gourmet Kitchen

Cauliflower with Lentils and Chanterelles

5
Average: 5 (7 votes)
(7 votes)
Cauliflower with Lentils and Chanterelles

Cauliflower with Lentils and Chanterelles - Fiber powerhouse

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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
321
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie321 cal.(15 %)
Protein20 g(20 %)
Fat12 g(10 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage17.7 g(59 %)
Vitamin A1 mg(125 %)
Vitamin D1.5 μg(8 %)
Vitamin E2.4 mg(20 %)
Vitamin K127.8 μg(213 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.6 mg(97 %)
Vitamin B₆0.7 mg(50 %)
Folate187 μg(62 %)
Pantothenic acid3.9 mg(65 %)
Biotin21.7 μg(48 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C76 mg(80 %)
Potassium1,263 mg(32 %)
Calcium88 mg(9 %)
Magnesium116 mg(39 %)
Iron10.4 mg(69 %)
Iodine6 μg(3 %)
Zinc3.1 mg(39 %)
Saturated fatty acids1.8 g
Uric acid155 mg
Cholesterol0 mg
Complete sugar7 g

Ingredients

for
4
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)
How healthy are the main ingredients?
CauliflowerCauliflowerChanterelleLentilolive oilparsley

Preparation steps

1.

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.

2.

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.