Pumpkin and Lentil Salad

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Pumpkin and Lentil Salad
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
278
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie278 cal.(13 %)
Protein19 g(19 %)
Fat6 g(5 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage14.6 g(49 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.1 mg(26 %)
Vitamin K107.3 μg(179 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.7 mg(48 %)
Vitamin B₆0.5 mg(36 %)
Folate158 μg(53 %)
Pantothenic acid1.5 mg(25 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C22 mg(23 %)
Potassium906 mg(23 %)
Calcium74 mg(7 %)
Magnesium106 mg(35 %)
Iron6.9 mg(46 %)
Iodine2 μg(1 %)
Zinc2.8 mg(35 %)
Saturated fatty acids0.9 g
Uric acid132 mg
Cholesterol0 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
300 grams yellow Lentils
salt
1 red chili pepper
300 grams Pumpkin (such as Hokkaido)
1 shallot
2 centimeters fresh ginger
2 Tbsps Corn oil
80 milliliters Vegetable broth
1 tsp Turmeric
1 tsp Curry powder
1 pinch ground Cumin
4 sprigs cilantro
freshly ground peppers
Lime juice
How healthy are the main ingredients?
LentilPumpkingingersaltshallotTurmeric

Preparation steps

1.

Cook lentils in salted boiling water, 15-20 minutes.

2.

Rinse chile, halve lengthwise, remove seeds and ribs, and finely chop. Cut pumpkin flesh into small cubes. Peel and finely chop shallot. Peel and finely grate ginger. In a saucepan, sauté shallot, ginger and chile in oil. Add pumpkin and sauté briefly. Stir in broth and spices and cook over medium heat, about 10 minutes. Rinse cilantro, shake dry and coarsely chop leaves.

3.

Drain lentils and mix with pumpkin. Stir in cilantro. Season with salt, pepper and a squeeze of lime juice. Serve at room temperature.

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