Green Lentil and Arugula Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 320 cal. | (15 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 15.2 g | (51 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 154.8 μg | (258 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 988 mg | (25 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 112 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
Preparation steps
Soak lentils overnight. The next day, drain, put in a pan and cover with water. Peel the garlic, rinse thyme, add both to the lentils and boil over medium heat until al dente, about 45 minutes. Then drain and let cool.
Peel the carrots and turnip, rinse, cut into small cubes and blanch in boiling, salted water until al dente. Remove, rinse in cold water and drain.
For the salad dressing, mix mustard with vinegar. Whisk in olive oil and season with salt, pepper, sugar and chili powder. Remove thyme sprigs and garlic from the lentils and add to the dressing. Cover and let stand until serving.
Rinse the apple, cut into quarters, remove the seeds and cut the flesh into small pieces.
Trim arugula, rinse, drain and transfer to plates. Toss the lentil salad with carrots, apple and turnip. Serve the salad on the arugula, sprinkled with chopped chives.
