Vegan Weight Loss Recipe

Lentil Bowl with Vegetables and Pineapple Salsa

4.8
Average: 4.8 (10 votes)
(10 votes)
Lentil Bowl with Vegetables and Pineapple Salsa

Lentil Bowl with Vegetables and Pineapple Salsa - A bowl full of vital substances and proteins. Photo: Iris Lange-Fricke

share Share
print
bookmark_border Copy URL
Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
486
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beluga lentils taste wonderfully aromatic, and contain plenty of protein, carbohydrates and fiber. 

This colorful bowl tastes great with chickpeas, cooked rice, quinoa or noodles. 

1 serving contains
(Percentage of daily recommendation)
Calorie486 kcal(23 %)
Protein20 g(20 %)
Fat22 g(19 %)
Carbohydrates51 g(34 %)
Sugar added2 g(8 %)
Roughage16 g(53 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E6.2 mg(52 %)
Vitamin K216.7 μg(361 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin8.5 mg(71 %)
Vitamin B₆1.1 mg(79 %)
Folate172.8 μg(58 %)
Pantothenic acid3 mg(50 %)
Biotin9.9 μg(22 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C233 mg(245 %)
Potassium1,321 mg(33 %)
Calcium168 mg(17 %)
Magnesium131 mg(44 %)
Iron6.6 mg(44 %)
Iodine18.7 μg(9 %)
Zinc2.9 mg(36 %)
Saturated fatty acids3 g
Uric acid313 mg
Cholesterol0.2 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Beluga lentil
7 ounces Broccoli
3 ounces Snow peas
1 red Hungarian wax pepper
1 teaspoon ginger
6 ounces Pineapple
1 stick Celery
½ teaspoon ground Turmeric
4 tablespoons olive oil
2 tablespoons Lime juice
1 teaspoon Mustard
1 teaspoon Maple syrup
salt
peppers
Red pepper flakes
1 handful cilantro
How healthy are the main ingredients?
BroccoliSnow peaCeleryolive oilgingerMustard
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Pot

Preparation steps

1.

Cook the lentils in double the amount of boiling water for about 20 minutes at low heat until soft. Then drain and allow to cool.

2.

Clean and wash the broccoli and snow peas and cook them in boiling salted water for 5 minutes, rinse, drain and drain. Clean, wash, and slice the peppers.

3.

For the salsa, peel and chop the ginger and cut the pineapple flesh into small cubes. Clean and wash the celery and also cut it into small cubes. Put both in a bowl and mix with turmeric, oil, lime juice, mustard and maple syrup and season with salt, pepper and chili flakes.

4.

Wash the coriander leaves and shake dry. Arrange lentils, broccoli, snow peas and strips of pepper in two bowls, add salsa and serve sprinkled with coriander.