Red Lentils with Spinach and Carrots
Nutritional values
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18.5 g | (62 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 393.4 μg | (656 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 263 μg | (88 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 18.3 μg | (41 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 1,455 mg | (36 %) | ||
| Calcium | 286 mg | (29 %) | ||
| Magnesium | 191 mg | (64 %) | ||
| Iron | 10.6 mg | (71 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 171 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 300 grams Red lentils
- 1 bay leaf
- 2 carrots
- 1 bunch scallions
- 300 grams Spinach
- 2 Tbsps sesame oil
- 2 garlic cloves
- 1 Tbsp grated fresh ginger
- 2 Tbsps Sesame seeds
- 5 Tbsps soy sauce
Preparation steps
Rinse the lentils thoroughly in a colander and cook with the bay leaf in about 1 liter (approximately 1 quart) of water 10-12 minutes until they are soft. Then strain through a sieve, rinse with cold water and drain.
Peel the carrot and trim the scallions. Cut both into 3 cm (approximately 1 1/4 inch) long, thin strips. Rinse the spinach, pick through, drain and coarsely chop.
Peel garlic, squeeze through a press and saute briefly with the ginger in hot oil in a large frying pan. Add the carrots and scallions and cook 2-3 minutes while stirring, then set aside on a plate. Add the spinach to the same pan and cook until it wilts, stirring constantly.
Toast the sesame seedsin a dry frying pan until golden brown.
Add all the vegetables and lentils to the pan and mix well over high heat, stir in soy sauce and sprinkle with toasted sesame seeds. Serve warm.
