Lentil Endive Salad with Fresh Goat Cheese
Lentil Endive Salad with fresh goat cheese - Tasty belly flatterer
Healthy, because
Even smarter
Nutritional values
Lentils provide magnesium and calcium in addition to B vitamins. These ingredients are important for heart performance and function. Apple cider vinegar is a fermented food - and thus can support bacterial proliferation in the intestines. Due to the high protein content use fresh goat cheese for a good saturation, it scores with little fat. The short-chain fatty acids also make it easily digestible and digestible.
If chicory or endive is not in season or you don't like its slightly bitter taste, you can replace it with romaine lettuce leaves. The fresh goat cheese can be easily replaced with another type of soft cheese, for example, Brie or Camembert.
(Percentage of daily recommendation)
| Calorie | 268 cal. | (13 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin K | 11.8 μg | (20 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 688 mg | (17 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 63 mg | |||
| Cholesterol | 28 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 21 ozs Belgian Endive (3-4 pieces -or chicory)
- 3 scallions
- 2 carrots
- 13 ozs Lentils (canned)
- 1 Tbsp Mustard
- 3 Tbsps apple cider vinegar
- 4 Tbsps Walnut oil
- salt
- peppers
- 6 ½ ozs fresh goat cheese rolls
Preparation steps
Clean and wash the endive, remove the outer large leaves whole and set aside; remove hard stalks from the rest and cut the leaves into strips. Clean and wash the spring onions and cut them into thin rings. Clean, peel and coarsely grate carrots. Rinse lentils in a sieve and drain well.
For the dressing, thoroughly whisk together the mustard, vinegar, oil, salt, and pepper in a bowl. Mix the Belgian endive strips, spring onions, carrots and lentils into the dressing.
To serve, spread the whole endive leaves on a platter and fill with lentil salad. Slice the goat cheese, cut in half if necessary, place on top of the salad and serve sprinkled with pepper.
