Red Cabbage Salad with Lentils & Blackberries
Red Cabbage Salad with Lentils & Blackberries - Purple power mix with bite
Healthy, because
Even smarter
Nutritional values
Dill is effective against flatulence due to its essential oils and reduces bad breath, provided that the herb is chewed well. The vitamin C contained in the berries and cabbage ensures that the blood-cleansing iron of the lentils is well absorbed by the body.
You can vary the berries as you like - raspberries, for example, go very well.
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 70 μg | (117 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 90.1 μg | (30 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 70.5 mg | (74 %) | ||
| Potassium | 834 mg | (21 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 5.3 μg | (3 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 93.3 mg | |||
| Cholesterol | 0.1 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 3 ½ ozs Le Puy lentils
- 14 ozs Red cabbage (1 piece)
- salt
- 6 Dill
- 3 ½ ozs Blackberry (fresh or frozen)
- 3 ½ ozs Blueberries (fresh or frozen)
- 1 Avocado
- 4 Tbsps balsamic vinegar
- 2 Tbsps lemon juice
- 1 tsp medium hot Mustard
- 1 tsp honey
- 4 Tbsps olive oil
- 1 oz Pomegranate seed (2 TBPS)
Preparation steps
Cook lentils in twice the amount of boiling water until tender, 30 minutes. Then drain, drain and leave to cool for about 10 minutes.
In the meantime, clean and wash red cabbage, set aside tender leaves, cut the rest into narrow strips. Lightly salt and knead vigorously by hand for 5 minutes. Then let stand for 15 minutes. Meanwhile, pluck the tender marginal leaves into small pieces. Wash dill and shake dry, set aside 4 tips, chop the rest. Wash the berries and drain or defrost well.
Place the kneaded cabbage in a colander, rinse briefly and drain. Halve and pit the avocado, lift the flesh out of the skin and dice.
For the dressing, mix vinegar with lemon juice, add salt, mustard and honey and whisk in oil.
Mix lentils, red cabbage, finely chopped cabbage leaves, chopped dill, blueberries and blackberries with the dressing. Sprinkle red cabbage salad with pomegranate seeds and garnish with dill tips.
