Lentil and Pumpkin Salad
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
303
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 303 cal. | (14 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 11.8 g | (39 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 88.6 μg | (148 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 950 mg | (24 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Pumpkin (such as Muscat)
- 4 Tbsps Canola oil
- 200 milliliters Apple juice
- salt
- 1 pinch Ground cinnamon
- 1 pinch ground cilantro
- 200 grams red Lentils
- 1 tsp freshly grated ginger
- 400 milliliters Vegetable broth
- 2 scallions
- ½ Iceberg lettuce
- 1 Tbsp lemon juice
- sugar
- cilantro (for garnish)
Preparation steps
1.
Cut the pumpkin flesh into small cubes. Gently cook in 2 tablespoons canola oil, then pour in the juice, season with salt, cinnamon and coriander, cover and cook about 10 minutes until soft. Uncover and allow to cool to lukewarm.
2.
Rinse the lentils and add to the boiling broth. Stir in the ginger and cook at a very low heat for 8-10 minutes until al dente. Thereafter, if necessary, drain and cool remaining broth.
3.
Trim scallions, rinse and cut small rings. Rinse the lettuce and cut the leaves into thin strips. Divide between four bowls.
4.
Combine the lentils and the pumpkin mix. Mix in remaining oil and lemon juice and season with salt and sugar. Arrange on the salad and garnish with the scallions and cilantro leaves.
