High-quality vegetable protein, the complete daily requirement of fibre and a minimum of saturated fatty acids: this ragout with lentil puree is the epitome of healthy gourmet cuisine.
Porcini mushrooms are quite an expensive treat. Instead, try the slightly cheaper herb side-shoots or use a mushroom mix of mushrooms, chanterelles, shiitake and oyster mushrooms. This is just as healthy, but much cheaper.
(Percentage of daily recommendation)
|Calorie||618 kcal||(29 %)|
|Protein||43 g||(44 %)|
|Fat||16 g||(14 %)|
|Carbohydrates||72 g||(48 %)|
|Sugar added||0 g||(0 %)|
|Roughage||37 g||(123 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||12.3 μg||(62 %)|
|Vitamin E||5.3 mg||(44 %)|
|Vitamin B₁||0.7 mg||(70 %)|
|Vitamin B₂||1.2 mg||(109 %)|
|Niacin||30.2 mg||(252 %)|
|Vitamin B₆||1 mg||(71 %)|
|Folate||365 μg||(122 %)|
|Pantothenic acid||6.3 mg||(105 %)|
|Biotin||42.9 μg||(95 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||38 mg||(40 %)|
|Potassium||2,316 mg||(58 %)|
|Calcium||234 mg||(23 %)|
|Magnesium||234 mg||(78 %)|
|Iron||13.4 mg||(89 %)|
|Iodine||47 μg||(24 %)|
|Zinc||7.2 mg||(90 %)|
|Saturated fatty acids||2.4 g|
|Uric acid||540 mg|
Cut out tomato stems. Dip tomatoes in boiling water, rinse in cold water and remove skins. Cut tomatoes into quarters and remove the seeds.
Peel the garlic and cut into thin slices. Peel the onions and dice.
Trim porcini mushrooms and cut into quarters. Cut larger mushrooms into 2 cm (approximately 3/4 inch) pieces.
Rinse the parsley and rosemary, shake dry, and pluck leaves or needles. Finely chop.
Cook lentils in boiling water for about 12 minutes. Drain over a bowl, reserving some of the cooking liquid.
Puree lentils with soy creamer, paprika and turmeric. If the puree is too thick, thin it with a little of the reserved cooking liquid. Season with salt and pepper and keep warm.
Brown porcini mushrooms over high heat in a large, dry skillet for 2 minutes, stirring often.
Add garlic slices, diced onions and oil and fry for another minute while stirring. Season with salt and pepper.
Pour in vegetable broth and bring to a boil over high heat for 1 minute. Add tomatoes and herbs and bring to a boil again. Season with salt and pepper. Spread the lentil puree over 2 warmed plates, arrange the porcini mushroom ragout around it and serve.