Pumpkin and Lentil Salad
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 278 cal. | (13 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.6 g | (49 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 107.3 μg | (179 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 906 mg | (23 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
