Pumpkin and Lentil Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 331 cal. | (16 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 16.1 g | (54 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 128 μg | (213 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 199 μg | (66 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 96 mg | (101 %) | ||
| Potassium | 1,150 mg | (29 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 181 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 250 grams brown Lentils
- 500 milliliters Vegetable broth
- 1 small Romanesco broccoli (400 grams)
- salt
- 300 grams Pumpkin (such as Hokkaido)
- 1 garlic clove
- 2 Tbsps olive oil
- 4 Tbsps Apple juice
- 2 Tbsps Pumpkin seed oil
- 3 Tbsps white balsamic vinegar
- salt
- freshly ground peppers
- 1 tsp honey
- 2 Tbsps scallions
Preparation steps
Rinse lentils in a sieve. Combine with broth and cook for about 30 minutes or until soft.
Rinse broccoli and cut into florets. Blanch in boling salted water for about 3-5 minutes or until al dente. Drain and rinse in cold water, drain well.
Cut pumpkin pulp into about 1 cm (approximatley 1/2 inch) cubes . Heat oil in a pan and saute pumpkin for a few minutes. Peel garlic and squeeze through a garlic press. Add to the pan together with apple juice, simmer for about 10 minutes.
Whisk pumpkin seed oil with vinegar and honey, season with salt, pepper and chives. Combine pumpkin, broccoli and drained lentils. Toss with the dressing and let stand for 30 minutes.
Season to taste and serve with watercress, grilled scallions and toasted bread, if desired.
