Red Lentil Salad with Zucchini
Nutritional values
(Percentage of daily recommendation)
| Calorie | 452 cal. | (22 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.1 g | (37 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 82.5 μg | (138 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 782 mg | (20 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 200 grams Red Lentils
- 1 bay leaf
- 1 garlic clove
- 1 shallot (finely chopped)
- 4 Tbsps White vinegar
- 8 Tbsps olive oil
- salt
- freshly ground peppers
- 1 Zucchini
- 200 grams Pineapple (peeled and diced)
- 100 grams lamb's lettuce
- 4 slices Baguette
- 2 Tbsps olive oil
- 1 tsp mixed herbes de Provence
- ½ tsp very finely chopped red chili peppers (seeded)
Preparation steps
Place lentils in a sieve and rinse thoroughly under running water. Drain well.
Heat 1 tablespoon olive oil in a pan. Add shallot and pressed garlic and sauté until translucent. Then add lentils and bay leaf and sauté briefly while stirring. Pour in 600 ml (approximately 2 1/2 cups) of water, bring to a boil and cook over low heat for about 30 minutes. Drain the remaining water and let cool.
Rinse zucchini, cut with a vegetable slicer or mandoline into thin slices, then cut slices into strips about 1 cm (approximately 1/2 inch) wide.
Blanch zucchini strips in boiling salted water, drain, immediately plunge in ice water and drain.
Rinse mache lettuce and spin dry.
Mix vinegar with 7 tablespoons olive oil and season with salt and pepper. Add wet zucchini strips to the salad dressing and adjust seasonings, then mix in the lentils. Adjust seasonings again.
Arrange lentil salad on a platter with the pineapple and mache lettuce.
Mix 2 tablespoons olive oil with herbes de Provence and chopped chile pepper. Brush on the baguette slices and toast until golden brown in a hot oven.
Serve baguette with the lentil salad.
