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
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.
(Percentage of daily recommendation)
| Calorie | 486 cal. | (23 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 16 g | (53 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 216.7 μg | (361 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 172.8 μg | (58 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 233 mg | (245 %) | ||
| Potassium | 1,321 mg | (33 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 18.7 μg | (9 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 313 mg | |||
| Cholesterol | 0.2 mg |
Ingredients
- Ingredients
- 4 ozs Beluga lentil
- 7 ozs Broccoli
- 3 ozs Snow peas
- 1 red Hungarian wax pepper
- 1 tsp ginger
- 6 ozs Pineapple
- 1 stick Celery
- ½ tsp ground Turmeric
- 4 Tbsps olive oil
- 2 Tbsps Lime juice
- 1 tsp Mustard
- 1 tsp Maple syrup
- salt
- peppers
- Red pepper flakes
- 1 handful cilantro
Kitchen utensils
Preparation steps
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.
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.
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.
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.
