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Ingredients
for
4
Lentil and Pumpkin Salad
30 min., ready in 50 min.
Time:
303
calories
Calories:
Health Score:
88 / 100
Ingredientsfor
- 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
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.
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 %) |