Meal Prep Recipe

Lentil Salad with Nectarines

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Average: 5 (3 votes)
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Lentil Salad with Nectarines

Lentil Salad with Nectarines - Aromatic match for fish and meat

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
384
calories
Calories

Healthy, because

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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.

1 serving contains
(Percentage of daily recommendation)
Calorie384 cal.(18 %)
Protein17 g(17 %)
Fat14 g(12 %)
Carbohydrates47 g(31 %)
Sugar added1 g(4 %)
Roughage10 g(33 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.8 mg(23 %)
Vitamin K21.1 μg(35 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.5 mg(36 %)
Folate99 μg(33 %)
Pantothenic acid1.2 mg(20 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C22 mg(23 %)
Potassium881 mg(22 %)
Calcium102 mg(10 %)
Magnesium102 mg(34 %)
Iron5.7 mg(38 %)
Iodine3 μg(2 %)
Zinc2.7 mg(34 %)
Saturated fatty acids2 g
Uric acid154 mg
Cholesterol0 mg
Complete sugar16 g

Ingredients

for
4
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
How healthy are the main ingredients?
olive oilMustardhoneyonionRadishNectarine

Preparation steps

1.

Cook lentils in vegetable broth for 25-30 minutes over low heat until tender. Then drain and leave to drain.

2.

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.

3.

For the dressing, mix vinegar with honey, mustard, herbs and 4 tablespoons olive oil and season with salt and pepper.

4.

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.

5.

Mix lentils with onion rings, radishes, nectarines and the dressing. Arrange the salad on plates and serve.

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