Potato and Lentil Salad with Zucchini
(6 votes)
(6 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
326
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 326 cal. | (16 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 8.3 g | (28 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 165.9 μg | (277 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 130 mg | (137 %) | ||
| Potassium | 1,229 mg | (31 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 115 mg | |||
| Cholesterol | 14 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams waxy potatoes
- salt
- 1 can Lentils (265 grams, drained)
- 1 large Zucchini
- 1 red Bell pepper
- 1 large onion
- 1 handful parsley
- 75 grams Feta
- 150 grams Yogurt (0.1% fat)
- 1 tsp sugar
- 4 Tbsps White vinegar
- salt
- freshly ground peppers
Preparation steps
1.
Rinse potatoes and boil in salted water for about 25 minutes or until done.
2.
Rinse and drain lentils. Rinse zucchini, trim ends, quarter and cut into 1 cm (approximately 0.5 inch) thick pieces. Rinse and dry pepper, halve and remove seeds and ribs, cut into strips. Peel onion and chop finely. Rinse parsley, shake dry and chop. Crumble feta in a bowl, add yogurt, sugar and vinegar; season with salt and pepper.
3.
Peel potatoes and cut into slices. Combine with lentils, zucchini, pepper, onion and parsley in a bowl. Toss salad with dressing and let stand for at least 30 minutes, season with salt and pepper, serve.
