Lentil and Salmon Salad
Lentil and Salmon Salad - Sophisticated combo with salmon and mango
Healthy, because
Even smarter
Nutritional values
The mango has great importance for vision and also keeps our mucous membranes supple. Salmon provides omega-3 fatty acids, which are involved in the regulation of blood lipid levels, among other things, and have a cholesterol-lowering effect.
The lentil salad with mountain lentils is great to take along as a lunch for the office, making it a great meal prep recipe. If you don't like cilantro, you can use fresh basil or parsley instead.
(Percentage of daily recommendation)
| Calorie | 436 cal. | (21 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 19.4 μg | (32 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.7 mg | (131 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 962 mg | (24 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 58 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 6 ozs mountain lentils
- 1 Mango
- 14 ozs fresh Salmon (sushi quality)
- 1 onion
- 1 organic lemon
- salt
- peppers
- 3 Tbsps olive oil
- 1 handful cilantro
Preparation steps
Rinse mountain lentils with water and cook in 2.5 times the amount of water for 20-25 minutes until al dente. Then drain and let cool.
In the meantime, peel mango, remove flesh from stone, and cut it into approx. 1/2 inch cubes. Also, dice the salmon into approx. 1/2 inch cubes. Peel and finely dice onion. Rinse lemon in hot water, rub dry, and cut in half; cut 1 half into thin slices, finely grate peel from the other half and squeeze out juice.
For the dressing, whisk lemon juice with salt, pepper and oil in a small bowl and season to taste. Mix lentils in a bowl with diced mango, salmon, onion and dressing.
Wash the cilantro, shake dry, and chop. Stir the cilantro and lemon zest into the lentil salad, mix well, and season to taste. Arrange lentil salad in bowls and serve with lemon slices.
