Lentil Vegetable Pan with Mushrooms
Healthy, because
Even smarter
Nutritional values
This vegetarian dish is packed with important nutrients, including folate and plant protein from the lentils and B vitamins from the bushrooms.
Pair this entree with a whole wheat baguette for added fiber and energizing carbohydrates.
(Percentage of daily recommendation)
| Calorie | 241 cal. | (11 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.8 g | (33 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 85 μg | (142 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 146 μg | (49 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 23.9 μg | (53 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 933 mg | (23 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 126 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 3 ½ ozs small black Lentils (beluga or other lentils)
- salt
- 3 Tbsps Sunflower seed
- 2 carrots
- 1 stalk Leeks
- 8 ozs button Mushroom
- 2 Tbsps vegetable oil
- 1 sour Apple
- peppers (freshly ground)
- Curry
- ½ tsp Lemon peel
- parsley (for garnish)
Preparation steps
Place the lentils with 1½ cups of water in a pot and cook covered over low heat for 40 minutes. Then season with salt and set aside.
Toast the sunflower seeds in a dry pan, allow to cool and chop coarsely.
Peel the carrots and cut into sticks. Rinse the leek and cut in half lengthwise, brush and cut crosswise into half rings. Trim the mushrooms and cut into thin slices. Rinse and cut the apple into quarters, remove the core, and cut crosswise into thin slices.
Heat oil in a large nonstick skillet and saute the carrots in it for 2 minutes. Add in the mushrooms and the leek and saute while stirring.
Stir in the apple slices and the lentils without the cooking liquid. Stir in the curry powder, lemon zest and 2-3 tablespoon water, and cook for 3 minutes. Season with sea salt and pepper. Sprinkle with toasted sunflower seeds and serve garnished with parsley leaves.
