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
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.
(Percentage of daily recommendation)
| Calorie | 373 cal. | (18 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 1.9 g | (8 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1 mg | (8 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 51.3 μg | (17 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 23.3 mg | (25 %) | ||
| Potassium | 614.8 mg | (15 %) | ||
| Calcium | 53.5 mg | (5 %) | ||
| Magnesium | 20 mg | (7 %) | ||
| Iron | 0.3 mg | (2 %) | ||
| Iodine | 0.8 μg | (0 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 14 mg | |||
| Cholesterol | 0.1 mg |
Ingredients
- Ingredients
- 4 ozs Red lentils
- 1 Fennel bulb
- 2 Tbsps White vinegar
- 2 Tbsps sesame oil
- 1 tsp Agave syrup
- salt
- peppers
- Red pepper flakes
- 1 Apple
Preparation steps
Cook the lentils in plenty of boiling water according to the package instructions until al dente. Then drain and allow to cool slightly.
In the meantime, wash, clean and halve the fennel. Put the fennel greens aside and slice or cut the fennel into fine slices.
Add vinegar, oil and agave syrup and season with salt, pepper and chili flakes. Knead everything once thoroughly and marinate for 5-10 minutes.
Wash the apple, dab dry, cut in half and cut out the core. Cut the apple into fine sticks. Mix with lentils and fennel.
Coarsely chop the fennel green. Put fennel salad with lentils on two plates, season with salt and pepper and sprinkle with fennel green.
