Lentil Salad with Sweet Potatoes
Lentil salad with sweet potatoes - Colorful mixture with a lot of flavor
Healthy, because
Even smarter
Nutritional values
Arugula helps strengthen the immune system because they have an antibiotic effect that inhibits the growth of bacteria, viruses, and fungi. Under stress, our potassium stores empty particularly quickly. Sweet Potatoes are rich in this mineral and therefore the ideal antidote.
Pardina lentils are also known as brown lentils. For some variety, you can also prepare the lentil salad with sweet potatoes with green or beluga lentils.
(Percentage of daily recommendation)
| Calorie | 539 cal. | (26 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.4 g | (31 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 70 μg | (117 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 960 mg | (24 %) | ||
| Calcium | 193 mg | (19 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 7 ozs Pardina (brown) Lentils
- 16 ozs Sweet potato
- 6 Tbsps olive oil
- salt
- peppers
- 1 bunch Arugula (3 ounces)
- 1 red onion
- 1 Tbsp balsamic vinegar
- 1 Tbsp White vinegar
- 1 Tbsp lemon juice
- 1 Tbsp grainy mustard
- 1 tsp honey
- 5 ozs Feta
Preparation steps
Rinse lentils with water, cook with 2.5 times the amount of water in 25-30 minutes until al dente. Meanwhile, clean, peel, wash and coarsely dice sweet potatoes. Mix with 1 tablespoon oil, lightly salt and pepper.
Spread sweet potatoes on a baking sheet and bake in a preheated oven at 200 °C / 400 °C for 15-20 minutes until cooked and slightly browned.
In the meantime, select arugula, wash and spin dry. Peel and halve the onion and cut into fine strips. For the dressing, whisk both vinegars with lemon juice, mustard, honey, salt, pepper and 4 tablespoons oil.
Drain the lentils and leave to cool for 5 minutes. Then mix with remaining oil, lightly salt and put on a plate. Spread sweet potatoes, onion and arugula on top, crumble feta on top. Drizzle lentil salad with sweet potatoes with some dressing and serve. Offer the rest of the dressing separately.
