Lentil Salad with Smoked Mackerel
(1 vote)
(1 vote)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 11 h.
Ready in
Calories:
494
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 494 cal. | (24 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.8 g | (53 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 135.3 μg | (226 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.1 mg | (151 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 201 μg | (67 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 15.2 μg | (34 %) | ||
| Vitamin B₁₂ | 9 μg | (300 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 1,383 mg | (35 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 58 μg | (29 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 297 mg | |||
| Cholesterol | 82 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams brown Lentils
- 400 milliliters Vegetable broth
- 1 stalk Leeks
- 2 carrots
- ½ bunch Dill (approximately 15 grams)
- 2 Tbsps balsamic vinegar
- 3 Tbsps olive oil
- salt
- freshly ground peppers
- 400 grams smoked Mackerel
Preparation steps
1.
Soak lentils overnight in a bowl of cold water. Drain and combine with broth in a saucepan. Bring to a boil. Cover and simmer over low heat, stirring occasionally until tender, about 30 minutes.
2.
Halve and rinse leeks, then shake dry and trim ends. Cut crosswise into rings. Peel and finely dice carrots. Rinse dill, shake dry and pluck sprigs. Mix lentils with remaining vegetables, vinegar and oil. Season with salt and pepper.
3.
Separate smoked mackerel into pieces. Divide lentil salad among plates, top with mackerel pieces and garnish with dill sprigs.
