Quinoa and Lentil Salad with Smoked Salmon and Dill
Healthy, because
Even smarter
Nutritional values
Quinoa scores with high-quality proteins, magnesium and even iron: In 100 grams there are 8 milligrams of this trace element. In contrast to real grain, quinoa contains no gluten and is therefore also suitable for people with celiac disease.
You can buy quinoa in organic and health food stores, but also in well-stocked supermarkets and drugstores. Before preparing quinoa, you should wash it thoroughly to remove the saponins (bitter substances) in the outer layers.
(Percentage of daily recommendation)
| Calorie | 413 cal. | (20 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 25 μg | (42 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 686 mg | (17 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 151 mg | (50 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 200 grams Quinoa
- 75 grams red Lentils
- 150 grams smoked Salmon
- 40 grams Hazelnuts
- 3 sprigs Dill
- 1 Lime
- 2 Tbsps Hazelnut oil
- 2 Tbsps apple cider vinegar
- salt
- freshly ground peppers
Preparation steps
For the salad: Rinse the quinoa in a sieve with hot water. Bring 600 ml (approximately 2 1/2 cups) of water to a boil in a pot. Add the quinoa and simmer over low heat until cooked, about 15-20 minutes. Rinse the lentils and add to the quinoa after the first 5-7 minutes. If necessary, add extra water. At the end of the cooking time, the water should be absorbed. Remove from heat and allow to cool, uncovered, for about 10 minutes. Place in a bowl and allow to cool completely.
Cut the salmon into small pieces. Coarsely chop the nuts. Rinse the dill, shake dry, pluck leaves and finely chop.
For the dressing: Squeeze the juice from the lime into a bowl. Whisk in the oil and vinegar. Season with salt and pepper to taste.
For serving: In a bowl, toss the quinoa mixture with the salmon, walnuts and dressing mixture. Season with salt and pepper to taste. Stir in the dill until thoroughly combined.
