Lentil-Pumpkin Salad with Tomatoes and Spinach
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
240
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 240 cal. | (11 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.2 g | (44 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 359.5 μg | (599 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 252 μg | (84 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 1,358 mg | (34 %) | ||
| Calcium | 159 mg | (16 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 7.8 mg | (52 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 162 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Pumpkin (such as Hokkaido)
- 300 grams Cherry tomatoes
- 300 grams Spinach
- 2 shallots
- 1 garlic clove
- 2 Tbsps olive oil
- 200 grams Le Puy lentils
- 1 tsp ground paprika
- 1 generous pinch Curry
- 1 generous pinch Turmeric
- 400 milliliters Vegetable broth
- salt
- cayenne pepper
Preparation steps
1.
Cut pumpkin into cubes. Rinse tomatoes. Rinse spinach and spin dry. Peel and finely chop shallots and garlic. Heat oil in a pan and sauté shallots and garlic until translucent.
2.
Combine lentils with paprika, curry and turmeric. Add broth and bring to a boil. Simmer for about 20 minutes, then add pumpkin and tomatoes. Simmer for about 10 minutes more, adding more broth if necessary.
3.
Add spinach and season with salt and cayenne pepper. Mix well. Serve.
