Local Superfoods

Pumpkin and Lentil Salad with Yogurt Dressing

4.6
Average: 4.6 (10 votes)
(10 votes)
Pumpkin and Lentil Salad with Yogurt Dressing

Pumpkin and lentil salad with yogurt dressing - Perfect blend of fruity and spicy ingredients. Photo: Iris Lange-Fricke

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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
284
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie284 kcal(14 %)
Protein15 g(15 %)
Fat8 g(7 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage7.4 g(25 %)
Vitamin A1.1 mg(138 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin K143.7 μg(240 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.4 mg(62 %)
Vitamin B₆0.6 mg(43 %)
Folate184 μg(61 %)
Pantothenic acid1.9 mg(32 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C62 mg(65 %)
Potassium1,540 mg(39 %)
Calcium211 mg(21 %)
Magnesium113 mg(38 %)
Iron5.9 mg(39 %)
Iodine9 μg(5 %)
Zinc2.4 mg(30 %)
Saturated fatty acids2.1 g
Uric acid193 mg
Cholesterol5 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
6 ounces
1 teaspoon
ground Cumin
22 ounces
Hokkaido pumpkin (or butternut squash)
2 tablespoons
½ ounce
cilantro (1/2 bunch)
½ ounce
Italian parsley (1/2 bunch)
1
4 ounces
½
8 ounces
1 tablespoon
How healthy are the main ingredients?
CuminHokkaido pumpkinolive oilsaltparsleyRadicchio

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Arrange the pumpkin, lentils, radicchio, spinach and herbs on 4 plates, drizzle with the yogurt dressing and sprinkle with the pomegranate seeds.