Lentil Salad with Nectarines
Lentil Salad with Nectarines - Aromatic match for fish and meat
Healthy, because
Even smarter
Nutritional values
Lentils contain not only plenty of protein, carbohydrates and fiber, but also vitamins of the B group and a lot of iron. The pulp of the nectarine provides a considerable amount of the blood pressure-lowering potassium.
With apples instead of nectarines, it becomes a delicious autumn salad in no time.
(Percentage of daily recommendation)
| Calorie | 384 cal. | (18 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 21.1 μg | (35 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 881 mg | (22 %) | ||
| Calcium | 102 mg | (10 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 154 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 9 ozs Beluga lentil
- 22 ozs Vegetable broth
- 3 scallions
- 1 red onion
- 4 Radish
- 3 Nectarine
- 4 Tbsps white balsamic vinegar
- 1 tsp honey
- 1 tsp sharp Mustard
- ½ tsp dried herbes de Provence
- 5 Tbsps olive oil
- salt
- peppers
Preparation steps
Cook lentils in vegetable broth for 25-30 minutes over low heat until tender. Then drain and leave to drain.
In the meantime, clean the spring onions, wash and cut into fine rings. Peel onion and cut into thin rings. Clean radishes, wash and cut into thin slices. Wash nectarines, dab dry, halve, stone and cut into thin slices.
For the dressing, mix vinegar with honey, mustard, herbs and 4 tablespoons olive oil and season with salt and pepper.
Heat remaining oil in a frying pan. Sauté spring onion rings in it for about 2 minutes over medium heat. Add lentils and sauté for 2 minutes. Then set aside and cool to lukewarm in 10 minutes.
Mix lentils with onion rings, radishes, nectarines and the dressing. Arrange the salad on plates and serve.
