Swede and Lentil Salad
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
281
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 281 cal. | (13 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.2 g | (37 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 80.6 μg | (134 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 152 μg | (51 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 799 mg | (20 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 21 ozs Rutabaga
- ½ cup Beluga lentil
- 1 carrot
- ½ Leek
- 1 Red onion
- 6 Tbsps olive oil
- 2 Tbsps lemon juice
- 2 Tbsps vegetable stock
- 1 tsp Anise seed
- 2 Tbsps snipped Chives
- salt
- freshly ground peppers
Preparation
Kitchen utensils
1 Small knife, 1 Cutting board, 1 Bowl, 1 Peeler, 1 Fork, 1 Citrus juicer, 1 Small bowl, 1 Teaspoon
Preparation steps
1.
Cook the lentils according to the package instructions.
2.
Peel the carrot, wash and trim the leek and dice both very finely. Add to the lentils for the last minute of cooking time, then drain in a colander. Refresh in cold water and drain thoroughly.
3.
Peel and finely dice the onion. Put into a bowl with the lentils, vegetables and chives and add 4 tbsp oil, the stock and lemon juice. Mix and season to taste with salt and pepper.
4.
Peel and slice the swedes and cut into bite-sized pieces. Then fry on all sides in the remaining oil for about 8 minutes. Add the aniseed at the end and season with salt and pepper. Transfer to a platter, spoon the lentil vinaigrette over and serve.
