Lentils and Pear Salad with Arugula
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(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
338
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 338 cal. | (16 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 384.5 μg | (641 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 150 μg | (50 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 1,086 mg | (27 %) | ||
| Calcium | 306 mg | (31 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 113 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Cook lentils in vegetable broth for about 10 minutes. Drain and cool.
2.
Rinse and spin dry arugula, cut out hard stems if necessary.
3.
Peel onion and cut into rings. Cut pear into quarters, core and cut into wedges. Mix all ingredients and arrange on plates.
4.
Combine kefir and oil, season with salt and cayenne pepper. Drizzle dressing over salad and serve.
