Roasted Brussels Sprouts with Lentils
Roasted Brussels Sprouts with Lentils - This vegan feel-good dish also tastes great as a main course
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have provided this recipe with the logo "Recommended by IN FORM". This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the established criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
Brussels sprouts contain particularly high levels of vitamin C and just 100 grams cover our daily requirement. This vitamin has antioxidant and cell-protective effects.
When buying the raisins, make sure that they are not additionally sweetened.
(Percentage of daily recommendation)
| Calorie | 285 cal. | (14 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 175 μg | (292 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 912 mg | (23 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 158 mg | |||
| Cholesterol | 150 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 6 ozs mountain lentils
- 16 ozs Brussels sprouts
- Iodized salt (With fluoride)
- 1 ¾ ozs dried Tomatoes
- 1 shallot
- 3 Tbsps Canola oil
- ¾ oz soft golden raisin
- 1 ¾ ozs Apple juice
- 1 ¾ ozs Vegetable broth
- 1 Tbsp Maple syrup
- 2 Tbsps balsamic vinegar
- peppers
- 1 tsp freshly grated Horseradish
- 2 parsley
Preparation steps
Cook lentils in twice the amount of water, covered, over low heat for about 25 minutes until tender. Meanwhile, clean and wash Brussels sprouts and cook in salted water for about 10 minutes until al dente. Then drain and let drain. Cut tomatoes into strips. Peel and finely dice shallot.
Heat oil in a frying pan. Sauté shallot in it over medium heat. Add Brussels sprouts and fry for 5 minutes. Mix in dried tomatoes and raisins and continue to sauté for 5 minutes.
Deglaze Brussels sprouts with apple juice and broth and let liquid reduce slightly in about 3 minutes. Mix in lentils, season with maple syrup, vinegar, salt and pepper and simmer for another 2-3 minutes.
Wash parsley, shake dry and pluck leaves. Season Brussels sprouts and lentils and add horseradish and parsley on top.
