Seasonal Kitchen

Fennel Salad with Red Lentils

4.875
Average: 4.9 (8 votes)
(8 votes)
Fennel Salad with Red Lentils

Fennel salad with red lentils - A successful mix of spicy and fruity ingredients, which provide a lot of aroma and vital substances. Photo: Jan Schümann

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
373
calories
Calories

Healthy, because

Even smarter

Nutritional values

Besides plenty of vitamin C and potassium, fennel contains various essential oils which can have a beneficial effect on the stomach and intestines.

This fennel salad with lentils is a perfect snack for the office. Just leave it to soak overnight in the fridge and enjoy the next day during your lunch break.

1 serving contains
(Percentage of daily recommendation)
Calorie373 kcal(18 %)
Protein17 g(17 %)
Fat12 g(10 %)
Carbohydrates42 g(28 %)
Sugar added1.9 g(8 %)
Roughage4.5 g(15 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.5 mg(4 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin1 mg(8 %)
Vitamin B₆0.1 mg(7 %)
Folate51.3 μg(17 %)
Pantothenic acid0.1 mg(2 %)
Biotin5 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C23.3 mg(25 %)
Potassium614.8 mg(15 %)
Calcium53.5 mg(5 %)
Magnesium20 mg(7 %)
Iron0.3 mg(2 %)
Iodine0.8 μg(0 %)
Zinc0.2 mg(3 %)
Saturated fatty acids1.4 g
Uric acid14 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Red lentils
1 Fennel bulb
2 tablespoons White vinegar
2 tablespoons sesame oil
1 teaspoon Agave syrup
salt
peppers
Red pepper flakes
1 Apple
How healthy are the main ingredients?
sesame oilFennel bulbAgave syrupsaltApple

Preparation steps

1.

Cook the lentils in plenty of boiling water according to the package instructions until al dente. Then drain and allow to cool slightly.

2.

In the meantime, wash, clean and halve the fennel. Put the fennel greens aside and slice or cut the fennel into fine slices.

3.

Add vinegar, oil and agave syrup and season with salt, pepper and chili flakes. Knead everything once thoroughly and marinate for 5-10 minutes.

4.

Wash the apple, dab dry, cut in half and cut out the core. Cut the apple into fine sticks. Mix with lentils and fennel.

5.

Coarsely chop the fennel green. Put fennel salad with lentils on two plates, season with salt and pepper and sprinkle with fennel green.