Pureed Lentil Spread
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 235 cal. | (11 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 76.1 μg | (127 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 493 mg | (12 %) | ||
| Calcium | 52 mg | (5 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
