Pumpkin Salad with Lentils and Mango
(2 votes)
(2 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 58 min.
Ready in
Calories:
240
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 240 cal. | (11 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 8 g | (27 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 39.2 μg | (65 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 691 mg | (17 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 92 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cups Vegetable broth
- 3 ½ ozs Beluga lentil
- 14 ozs Pumpkin (Pulp)
- salt
- freshly ground peppers
- 3 Tbsps olive oil
- 1 Mango
- 4 Tbsps white balsamic vinegar
- 1 tsp sugar
- Cress (for garnishing)
Preparation steps
1.
Bring broth to a boil and cook lentils for about 25 minutes or until al dente. Dice pumpkin pulp. Heat 2 tablespoons of olive oil in a pan and saute pumpkin for about 8 minutes, turning occasionally. Season with salt and pepper. Cool pumpkin and lentils.
2.
Peel mango and cut pulp into cubes. Combine mango, lentils and pumpkin, drizzle with remaining olive oil, vinegar, sugar and season with salt and pepper. Toss well. Arrange on bowls and garnish with cress. Serve.
