Pumpkin Lentil Salad with Goat Cheese
Pumpkin Lentil Salad with Goat Cheese - Autumnal feast with many vital substances
Healthy, because
Even smarter
Nutritional values
For optimal vision, especially in the dark, an adequate supply of vitamin A is important. Goat Cheese and Pumpkin are two excellent sources of vitamin A. Dietary fiber is important for a functioning digestive system and a balanced intestinal flora. Lentils provide plenty of it.
If you are not a fan of goat cheese, you can also prepare the dish with feta or halloumi. In addition, the pumpkin and lentil salad with goat cheese is great as a meal prep and perfect to take to the office for lunch.
(Percentage of daily recommendation)
| Calorie | 454 cal. | (22 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 38.8 μg | (65 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 763 mg | (19 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Uric acid | 112 mg | |||
| Cholesterol | 31 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 shallots
- 1 garlic clove
- 6 Tbsps olive oil
- 7 ozs mountain lentils
- 14 ozs Vegetable broth
- 16 ozs pumpkin flesh (ex.Hokkaido squash; butternut or nutmeg squash).
- salt
- peppers
- 1 tsp ground paprika
- cayenne pepper
- 4 Goat cheese (rounds)
- 2 Tbsps walnut kernels
- ½ bunch parsley
- 4 Tbsps white balsamic vinegar
Preparation steps
Peel and finely dice the shallots and garlic. Heat 2 tablespoons of oil in a frying pan. Sauté shallots and garlic cubes for 4 minutes over medium heat. Add lentils, stock and simmer for 25-30 minutes until cooked. Then let cool for 5 minutes.
Meanwhile, dice pumpkin into about 1 inch pieces. Place pumpkin cubes on a baking tray greased with a little oil, season with salt, bell pepper, paprika powder, and 1 pinch of cayenne pepper. Cut the goat's cheese into 1.5 inch rounds, place on the baking tray, and bake in a preheated oven at 200 °C / 400 °F for 15-20 minutes.
Meanwhile, coarsely chop walnuts. Wash parsley, shake dry and chop. Season lentils with vinegar, salt and pepper. Mix in baked pumpkin cubes, remaining oil, walnuts and parsley.
Mix the salad well and arrange on a platter or plates. Place the goat's cheese coins on top and serve.
