Pureed Lentil Spread

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Pureed Lentil Spread
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 25 min.
Ready in
Calories:
235
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie235 cal.(11 %)
Protein13 g(13 %)
Fat10 g(9 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage8.9 g(30 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E1 mg(8 %)
Vitamin K76.1 μg(127 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.6 mg(30 %)
Vitamin B₆0.3 mg(21 %)
Folate90 μg(30 %)
Pantothenic acid0.8 mg(13 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C13 mg(14 %)
Potassium493 mg(12 %)
Calcium52 mg(5 %)
Magnesium72 mg(24 %)
Iron4.2 mg(28 %)
Iodine2 μg(1 %)
Zinc1.8 mg(23 %)
Saturated fatty acids6.2 g
Uric acid71 mg
Cholesterol25 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
600 milliliters Vegetable broth
200 grams yellow Lentils
2 fresh garlic cloves
3 Tbsps butter
½ organic lemon
salt
freshly ground peppers
1 Red onion
2 Tbsps freshly chopped parsley
How healthy are the main ingredients?
Lentilparsleygarlic clovelemonsaltonion

Preparation steps

1.

Rinse lentils in a colander. Bring broth to a boil in a pot, add lentils and simmer for about 15 minutes until soft.

2.

Meanwhile, peel garlic and chop. Melt 1 tablespoon butter in a saucepan and sauté garlic briefly. Rinse lemon in hot water, wipe dry and finely grate zest. Squeeze juice from lemon. Drain lentils and reserve broth. Mix lentils in a bowl with remaining butter, garlic and lemon zest and puree with an immersion blender. Add reserved broth as needed to reach desired consistency and season with lemon juice, salt and pepper.

3.

Peel onion, cut in half and then cut into strips. Place lentil puree in a small bowl and serve with onion strips and garnished with parsley.

4.

If desired serve with a fresh baguette.

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