Lentil Carrot Salad with Poppy Seed Plum Dressing
Lentil Carrot Salad with poppy seed plum dressing - Winter dream with vitamin power. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Poppy seeds are rich in magnesium, which is essential for healthy heart function and communication between nerve cells. Lentils also pack this salad with lots of powerful protein and iron.
Instead of Beluga lentils, other varieties such as mountain lentils or green lentils are also suitable for the dish.
(Percentage of daily recommendation)
| Calorie | 376 cal. | (18 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 40.9 μg | (68 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,121 mg | (28 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 149 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 7 ozs Beluga lentil
- ½ tsp ground Cumin
- 4 carrots
- 2 Beets
- 5 Tbsps olive oil
- salt
- peppers
- 1 Tbsp Blue- Poppy seeds
- 1 sprig rosemary
- 5 Plum
- 2 Tbsps white balsamic vinegar
- 1 tsp rough Mustard
- 1 tsp Apple syrup
Preparation steps
Cook the lentils in double the amount of boiling water with half of the cumin for about 20 minutes over a low heat. Then drain, drain and leave to cool for 5 minutes.
In the meantime peel and wash the carrots and beets and cut them into sticks. Put the vegetables into an ovenproof dish, drizzle with 1 tbsp. oil, season with salt, pepper, and remaining cumin, sprinkle with 2 tsp. poppy seeds, mix and bake in a preheated oven at 390°F / 200 °C for 15 minutes, stirring occasionally.
At the same time, wash, halve, stone and dice the plums. Wash rosemary, shake dry and chop needles. Mix the remaining oil with vinegar, mustard and thick juice, season with salt and pepper. Mix in plums and rosemary.
Arrange lentils and vegetables on plates, sprinkle with dressing and sprinkle with remaining poppy seeds.
