Satisfying Vegan Food

Lentil Vegetable Salad with Poppy Seed Plum Dressing

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Average: 5 (3 votes)
(3 votes)
Lentil Vegetable Salad with Poppy Seed Plum Dressing

Lentil Vegetable Salad with poppy seed plum dressing - Winter dream with vitamin power. Photo: Iris Lange-Fricke

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
376
calories
Calories

Healthy, because

Even smarter

Nutritional values

Poppy seeds are rich in magnesium, which is essential for healthy heart function and communication between nerve cells. Lentils also pack this salad with lots of powerful protein and iron. 

Instead of Beluga lentils, other varieties such as mountain lentils or green lentils are also suitable for the dish.

1 serving contains
(Percentage of daily recommendation)
Calorie376 kcal(18 %)
Protein15 g(15 %)
Fat15 g(13 %)
Carbohydrates44 g(29 %)
Sugar added1 g(4 %)
Roughage11.5 g(38 %)
Vitamin A1.7 mg(213 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin K40.9 μg(68 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.6 mg(38 %)
Vitamin B₆0.5 mg(36 %)
Folate130 μg(43 %)
Pantothenic acid1.4 mg(23 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C13 mg(14 %)
Potassium1,121 mg(28 %)
Calcium128 mg(13 %)
Magnesium105 mg(35 %)
Iron5.2 mg(35 %)
Iodine5 μg(3 %)
Zinc2.5 mg(31 %)
Saturated fatty acids2.2 g
Uric acid149 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
7 ounces Beluga lentil
½ teaspoon ground Cumin
4 carrots
2 Beets
5 tablespoons olive oil
salt
peppers
1 tablespoon Blue- Poppy seeds
1 sprig rosemary
5 Plum
2 tablespoons white balsamic vinegar
1 teaspoon rough Mustard
1 teaspoon Apple syrup
How healthy are the main ingredients?
olive oilMustardrosemaryCumincarrotsalt

Preparation steps

1.

Cook the lentils in double the amount of boiling water with half of the cumin for about 20 minutes over a low heat. Then drain, drain and leave to cool for 5 minutes.

2.

In the meantime peel and wash the carrots and beets and cut them into sticks. Put the vegetables into an ovenproof dish, drizzle with 1 tbsp. oil, season with salt, pepper, and remaining cumin, sprinkle with 2 tsp. poppy seeds, mix and bake in a preheated oven at 390°F / 200 °C for 15 minutes, stirring occasionally.

3.

At the same time, wash, halve, stone and dice the plums. Wash rosemary, shake dry and chop needles. Mix the remaining oil with vinegar, mustard and thick juice, season with salt and pepper. Mix in plums and rosemary.

4.

Arrange lentils and vegetables on plates, sprinkle with dressing and sprinkle with remaining poppy seeds.