Lentil Salad with Pears
Lentil salad with pears - Vitamin power in a bowl
Healthy, because
Even smarter
Nutritional values
Lentils provide plenty of protein and fiber for long-lasting satiety. Cauliflower contains lots of immune-boosting vitamin C, and pears score high on potassium.
Even if you want some variation, you will be happy with this dish: instead of pears you can use apples, the sunflower seeds can be easily replaced by other seeds or chopped nuts. And as a substitute for the cauliflower, broccoli is a good choice.
(Percentage of daily recommendation)
| Calorie | 265 cal. | (13 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 145.9 μg | (243 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 164.9 μg | (55 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 149 mg | (157 %) | ||
| Potassium | 1,041 mg | (26 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 3.5 μg | (2 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 177.2 mg | |||
| Cholesterol | 0.1 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 8 ozs Beluga lentil
- 5 scallions
- 4 Tbsps white balsamic vinegar
- 2 Tbsps Canola oil
- 1 ¾ ozs Vegetable broth
- 2 tsps Mustard
- 1 Tbsp Pear syrup
- salt
- peppers
- 28 ozs Cauliflower
- 1 Tbsp Sunflower seed
- 9 ozs red Pear
- 2 Tbsps lemon juice
Preparation steps
Cook lentils with 2.5 times the amount of boiling water over low heat for 30 minutes. Then drain, drain and leave to cool.
In the meantime, clean and wash the spring onions and cut into thin rings; set some aside. Whisk vinegar with 1 tablespoon oil, broth, mustard and thick juice to a dressing and season with salt and pepper.
Clean cauliflower, wash and divide into small florets. Heat the remaining oil in a frying pan. Sauté sunflower seeds and cauliflower over medium heat for about 4 minutes. Add 3 Tablespoons of water and steam covered for 5 minutes.
Meanwhile, wash pears, quarter, core, cut into thin wedges and sprinkle with lemon juice.
Mix cauliflower, sunflower seeds, lentils and onion rings with the dressing. Add pear wedges to the lentil salad and sprinkle with the spring onion rings set aside.
