Pumpkin and Lentil Salad with Yogurt Dressing
Pumpkin and lentil salad with yogurt dressing - Perfect blend of ingredients. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Lentils are rich in iron and protein, which provides long-lasting satiety and strengthens the muscles.
The pumpkin in this recipe can easily be replaced by beets or butternut squash.
(Percentage of daily recommendation)
| Calorie | 284 cal. | (14 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 143.7 μg | (240 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 184 μg | (61 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,540 mg | (39 %) | ||
| Calcium | 211 mg | (21 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 5 mg |
Ingredients
- Ingredients
- 6 ozs Beluga lentil
- 1 tsp ground Cumin
- 22 ozs Hokkaido pumpkin (or butternut squash)
- 2 Tbsps olive oil
- salt
- peppers
- ½ oz cilantro (1/2 bunch)
- ½ oz Italian parsley (1/2 bunch)
- 1 Radicchio
- 4 ozs Baby spinach
- ½ pomegranate
- 8 ozs Yogurt
- 1 Tbsp Lime juice
- cayenne pepper
Preparation steps
Cook the lentils in twice the amount of boiling water with 1 teaspoon cumin for about 20 minutes at low heat. Then drain, drain and leave to cool for 5 minutes.
In the meantime, clean, wash and halve the pumpkin, remove the core and cut the pumpkin into slices. Heat oil in a pan. Fry pumpkin slices on both sides at medium heat for about 10 minutes. Season with salt, pepper and remaining cumin.
Wash herbs, shake dry and pluck leaves. Clean and wash the radicchio and pluck the leaves. Wash spinach and spin dry. Remove the fruit seeds from half the pomegranate. Mix yogurt and lime juice and season to taste with salt, pepper, and cayenne pepper.
Arrange the pumpkin, lentils, radicchio, spinach and herbs on 4 plates, drizzle with the yogurt dressing and sprinkle with the pomegranate seeds.
