Protein-Packed Vegan Recipe

Lentil Salad with Citrus and Nuts

5
Average: 5 (3 votes)
(3 votes)
Lentil Salad with Citrus and Nuts

Lentil salad with citrus and nuts - Protein-rich satiator that is also great for takeaway

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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
483
calories
Calories

Healthy, because

Even smarter

Nutritional values

For our immune system are Oranges ideal. The body benefits from vitamin C, which protects our cells from harmful substances such as free radicals and strengthens the defenses. Lentils provide plenty of magnesium. We need this mineral for many metabolic processes and especially for a healthy nervous system.

You can prepare the lentil salad with citrus fruits and nuts with beluga lentils or green lentils instead of mountain lentils, for example, which brings variety. The oranges can be well replaced by other citrus fruits such as blood oranges or grapefruits.

1 serving contains
(Percentage of daily recommendation)
Calorie483 cal.(23 %)
Protein28 g(29 %)
Fat19 g(16 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage20.2 g(67 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E3.7 mg(31 %)
Vitamin K131.3 μg(219 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.9 mg(83 %)
Vitamin B₆0.7 mg(50 %)
Folate208 μg(69 %)
Pantothenic acid2.2 mg(37 %)
Biotin16.4 μg(36 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C61 mg(64 %)
Potassium1,096 mg(27 %)
Calcium118 mg(12 %)
Magnesium164 mg(55 %)
Iron8.2 mg(55 %)
Iodine4 μg(2 %)
Zinc3.8 mg(48 %)
Saturated fatty acids2.9 g
Uric acid153 mg
Cholesterol0 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
14 ozs mountain lentils
salt
4 Tbsps White vinegar
18 ozs Oranges (2 large oranges)
1 lemon
10 ozs Mizuna (1 handful; or baby lettuce mix)
2 ozs mixed nut kernels (e.g. hazelnuts, almonds, walnut kernels)
2 Tbsps olive oil
2 Tbsps Walnut oil
peppers
How healthy are the main ingredients?
Orangeolive oilWalnut oilsaltlemon

Preparation steps

1.

Cook the lentils in boiling water for 25-30 minutes so that they still have a slight bite; add salt and vinegar in the last 5 minutes. Then drain, rinse in cold water, drain and put in a bowl.

2.

In the meantime, peel oranges and lemons all around with a sharp knife so that the whites are also removed. Cut fruit into slices. Squeeze juice from leftover fruit into lentils. Wash lettuce leaves and shake dry.

3.

Roast nuts in a hot pan without fat over medium heat for 3 minutes. Add to lentils together with both oils, season with salt and pepper. Mix the lentils with the fruit slices and mizuna and serve in bowls.

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