Lentil-Mozzarella Salad
Lentil-Mozzarella Salad - Ready in no time: A great use for the small, humble legumes
Healthy, because
Even smarter
Nutritional values
The delicious composition provides a plus of different minerals - especially magnesium and zinc. Magnesium is good for hectic and nervousness, zinc strengthens the immune system. In addition, the lentil salad on mozzarella provides us with plenty of protein, which we need for the new formation of cells, including muscle cells. Therefore the salad is ideal for athletes.
Be generous when using herbs, because they are full of vitamins and minerals. In addition to chives, flat-leaf parsley and chervil also go well in salads. If you have a little more time, use dried dish lentils, prepare them according to the instructions on the packet and then use them for the lentil salad on mozzarella.
(Percentage of daily recommendation)
| Calorie | 405 cal. | (19 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 504 mg | (13 %) | ||
| Calcium | 317 mg | (32 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 28 mg |
Ingredients
- Ingredients
- 12 ozs Lentils (canned; drained weight)
- 1 shallot
- 1 carrot
- 9 ozs Mozzarella
- 5 Tbsps Vegetable broth
- 3 Tbsps White vinegar
- 1 tsp medium hot Mustard
- salt
- peppers
- 1 Tbsp olive oil
- ½ bunch Chives
- 4 slices Whole Wheat Toast
Kitchen utensils
Preparation steps
Put lentils in a sieve, rinse and drain briefly.
Peel the shallot and chop finely. Peel carrot and cut into small cubes.
Pat dry mozzarella, cut in half and cut the halves crosswise into thin slices. Divide between 2 plates.
For the marinade, Mix the broth with 2 tablespoons vinegar, mustard, and salt and pepper to taste. Whisk in oil.
Rinse chives and shake dry. Cut a few into straws and set aside. Cut remaining chives into fine rings.
Mix lentils with shallot, carrot, chive rings and marinade. Season with salt, pepper and remaining vinegar.
Arrange salad plates and garnish with the chive straws. Serve with toast.
