Fine Vegetable Cuisine

Lentil Salad with Spinach, Rhubarb and Asparagus

5
Average: 5 (10 votes)
(10 votes)
Lentil Salad with Spinach, Rhubarb and Asparagus

Lentil salad with spinach, rhubarb and asparagus - Seasonal vegetables deliciously combined! Photo: Beeke Hedder

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 35 min.
Ready in
Calories:
324
calories
Calories

Healthy, because

Even smarter

Nutritional values

The spinach in this salad packs it with powerful vitamins C, A and E for skin, vision and immune system health. In addition, the lentils add plenty of high-quality plant protein.

If you're short on time, replace the Beluga lentils with with red lentils, which take much less time to cook. 

1 serving contains
(Percentage of daily recommendation)
Calorie324 kcal(15 %)
Protein19 g(19 %)
Fat16 g(14 %)
Carbohydrates26 g(17 %)
Sugar added2.6 g(10 %)
Roughage13.2 g(44 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E5.2 mg(43 %)
Vitamin K217.1 μg(362 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.4 mg(29 %)
Folate261 μg(87 %)
Pantothenic acid1.7 mg(28 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C46 mg(48 %)
Potassium1,012 mg(25 %)
Calcium128 mg(13 %)
Magnesium135 mg(45 %)
Iron6.4 mg(43 %)
Iodine13 μg(7 %)
Zinc3.1 mg(39 %)
Saturated fatty acids2.5 g
Uric acid113 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 ½ ounces Beluga lentil
2 tablespoons olive oil
salt
8 ounces white Asparagus
3 ½ ounces Rhubarb
1 teaspoon honey
2 handfuls Baby spinach
4 teaspoons Pumpkin seed
How healthy are the main ingredients?
olive oilsaltRhubarbhoneyPumpkin seed
Preparation

Kitchen utensils

1 Skillet, 1 Pot, 1 Sieve, 1 Knife, 1 Cutting board, 1 Peeler, 1 Salad spinner

Preparation steps

1.

Bring Beluga lentils to a boil with three times the amount of water. Let it boil at medium heat for about 25 minutes. Drain, rinse, and drain again. Mix with 1 tablespoon of olive oil and a pinch of salt. In the meantime, wash, clean, peel, and cut the asparagus diagonally into pieces. Wash and clean the rhubarb and cut it into pieces.

2.

Heat 1 tablespoon of olive oil in a pan and fry the asparagus for about 8 minutes at medium heat, tossing occasionally. Then add the rhubarb and honey and fry for another 5 minutes, adding salt. Wash the spinach and spin dry. Coarsely chop the pumpkin seeds.

3.

Arrange spinach with lentils, asparagus and rhubarb on two plates and serve sprinkled with pumpkin seeds.