Vegetable Salad with Legumes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 508 cal. | (24 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 17.3 g | (58 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 134 μg | (223 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 284 μg | (95 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 17.8 μg | (40 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 117 mg | (123 %) | ||
| Potassium | 1,218 mg | (30 %) | ||
| Calcium | 163 mg | (16 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 183 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 150 grams dried chickpeas
- 1 l Vegetable broth
- salt
- 150 grams Le Puy lentils
- 150 grams Basmati rice
- 150 grams green Beans
- 2 red Hungarian wax peppers
- 1 red onion
- 150 grams button Mushroom
- 2 handfuls parsley
- 2 tsps sharp Mustard
- 2 Tbsps balsamic vinegar
- 1 tsp lemon juice
- 4 Tbsps Canola oil
- freshly ground peppers
- 1 pinch sugar
Preparation steps
Soak the chickpeas overnight in water. Drain and place in a pot with boiling broth. Lightly salt and allow to simmer for 40 minutes. Rinse the lentils and rice in a sieve, drain and add to the chickpeas for the final 20 minutes.
Rinse and cook the beans in salt water for 8 minutes. Rinse in cold water, drain well and cut into small pieces. Rinse, halve and cut the peppers into fine strips. Peel, halve and thinly slice the onion. Rinse the mushrooms and cut into slices. Rinse the parsley, shake dry, pluck off leaves and cut into strips.
Drain the lentils and rice (catching some of the broth) and let cool until lukewarm.
Mix 3-4 tablespoons of broth, mustard, vinegar, lemon juice, oil and sugar. Season with salt and pepper.
Loosely mix all prepared salad ingredients in a bowl. Sprinkle with the dressing and serve.
