Healthy Gourmet Kitchen

Roasted Brussels Sprouts with Lentils

4.625
Average: 4.6 (16 votes)
(16 votes)
Roasted Brussels Sprouts with Lentils

Roasted Brussels Sprouts with Lentils - This vegan feel-good dish also tastes great as a main course

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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
285
calories
Calories

Healthy, because

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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.

1 serving contains
(Percentage of daily recommendation)
Calorie285 kcal(14 %)
Protein14 g(14 %)
Fat9 g(8 %)
Carbohydrates32 g(21 %)
Sugar added4 g(16 %)
Roughage9.6 g(32 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3 mg(25 %)
Vitamin K175 μg(292 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.6 mg(43 %)
Folate125 μg(42 %)
Pantothenic acid0.7 mg(12 %)
Biotin5.6 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C94 mg(99 %)
Potassium912 mg(23 %)
Calcium81 mg(8 %)
Magnesium78 mg(26 %)
Iron4.2 mg(28 %)
Iodine8 μg(4 %)
Zinc2.1 mg(26 %)
Saturated fatty acids0.9 g
Uric acid158 mg
Cholesterol150 mg
Complete sugar13 g

Ingredients

for
4
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

1.

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.

2.

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.

3.

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.

4.

Wash parsley, shake dry and pluck leaves. Season Brussels sprouts and lentils and add horseradish and parsley on top.