Vegan Delicacy

Lentils, Rice and Dates with Red Onions

5
Average: 5 (3 votes)
(3 votes)
Lentils, Rice and Dates with Red Onions
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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 35 min.
Ready in
Calories:
636
calories
Calories

Healthy, because

Even smarter

Nutritional values

This vegan dish is packed with protein and iron thanks to the lentils, as well as healthy fats from the olive oil and almons. These healthy fats have an anti-inflammatory effect thatn can help protect the body from cardiovascular disease.

Replace half the dates with dried apricots for a bit more color. 

1 each contains
(Percentage of daily recommendation)
Calorie636 kcal(30 %)
Protein24 g(24 %)
Fat20 g(17 %)
Carbohydrates89 g(59 %)
Sugar added0 g(0 %)
Roughage15.6 g(52 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E8.2 mg(68 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.1 mg(68 %)
Vitamin B₆0.5 mg(36 %)
Folate125 μg(42 %)
Pantothenic acid1.6 mg(27 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C23 mg(24 %)
Potassium955 mg(24 %)
Calcium112 mg(11 %)
Magnesium162 mg(54 %)
Iron6.3 mg(42 %)
Iodine4 μg(2 %)
Zinc3.6 mg(45 %)
Saturated fatty acids2.2 g
Uric acid151 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
34 ounces Vegetable broth
1 teaspoon Curry powder
8 ounces Basmati rice
7 ounces mixed Lentils (red and yellow)
2 Red onions
3 ounces almonds (blanched)
2 tablespoons olive oil
4 ounces dried Date (pitted)
1 handful freshly chopped parsley
1 tablespoon lemon juice
ground Cumin
salt
freshly ground peppers
How healthy are the main ingredients?
Basmati riceLentilonionalmondolive oilDate

Preparation steps

1.

Bring the vegetable stock and curry powder to a boil. Rinse the rice in a sieve, add to the broth and simmer for 10 minutes. Rinse the lentils in a sieve, add to rice and simmer for another 10-15 minutes, until all liquid has been absorbed and the rice and lentils are tender.

2.

Peel the onions and cut into wedges. In a large frying pan, heat the oil and sauté the onions and almonds until golden brown. Chop the dates and mix into the rice and lentils along with the parsley, lemon juice, onions and almonds. Serve seasoned with cumin, salt and pepper.