Lentil Asparagus Salad
Healthy, because
Even smarter
Nutritional values
Lentils are a great source of fiber and protein, while asparagus is high in powerful folate.
Turn this salad from lunch into a dinner entree with the addition of brown rice or quinoa.
(Percentage of daily recommendation)
| Calorie | 306 cal. | (15 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.9 g | (46 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 172.9 μg | (288 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 372 μg | (124 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 1,069 mg | (27 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Preparation steps
Rinse the asparagus, peel the lower third thin and trim the ends. Cook the asparagus in boiling salted water until al dente, about 12 to 15 minutes. Drain.
Rinse the lentils in a sieve under running water. Cook with approximately 3/4 cups of water over a low heat, covered, for about 10 minutes. All liquid should be absorbed.
Peel the onion and cut into thin rings. Cut the asparagus diagonally into 1-inch pieces. Combine the onion rings, asparagus and lentils.
Combine the vinegar, mustard, and olive oil. Season with salt and pepper. Mix with the asparagus salad and let soak briefly. Serve sprinkled with chopped chives .
