Kohlrabi Salad with Lentils
Kohlrabi salad with lentils - Vegan protein miracle great for takeaway
Healthy, because
Even smarter
Nutritional values
A large amount of vitamin C is found in bell peppers. It is important for our cells, metabolism and can protect against cataracts. The contained omega-3 fatty acids from sesame oil strengthen the immune system and can increase the performance of the brain.
The salad also tastes good with other types of lentils - so you can vary it again and again. If you want to enjoy it for dinner, you can simply prepare a larger quantity and then take the leftovers to work the next day as a healthy lunch.
(Percentage of daily recommendation)
| Calorie | 338 cal. | (16 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 34.9 μg | (58 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 187 μg | (62 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 159 mg | (167 %) | ||
| Potassium | 1,120 mg | (28 %) | ||
| Calcium | 113 mg | (11 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 146 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 7 ¼ ozs Red lentils
- 2 Kohlrabi (With green)
- 2 yellow Bell pepper
- 3 carrots
- 1 red onion
- ½ small Mango
- 2 Tbsps apple cider vinegar
- 1 Tbsp lemon juice
- 2 Tbsps Orange juice
- Iodized salt (With fluoride)
- peppers
- cayenne pepper
- 4 Tbsps sesame oil
Preparation steps
Cook lentils in twice the amount of boiling water for 10 minutes over low heat. Drain and leave to drain.
Meanwhile, pluck off kohlrabi leaves, wash, drain and cut into small pieces; clean, peel and cut kohlrabi into thin sticks.
Halve peppers, remove seeds, wash and cut lengthwise into fine strips. Carrots clean, peel, wash and cut into 2-inch long fine strips.
Peel and finely dice the onion. Peel mango, cut flesh from stone and coarsely dice.
In a bowl, mix vinegar with lemon and orange juice, salt, pepper and 1 pinch of cayenne pepper. Add mango cubes and oil and mix everything finely.
Mix lentils with remaining salad ingredients, arrange on plates and drizzle with dressing. Sprinkle salad lightly with pepper and serve garnished with kohlrabi leaves.
