Vegetable Salad with Legumes

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Vegetable Salad with Legumes
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 27 min.
Ready in
Calories:
508
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie508 kcal(24 %)
Protein23 g(23 %)
Fat14 g(12 %)
Carbohydrates71 g(47 %)
Sugar added1 g(4 %)
Roughage17.3 g(58 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.7 μg(4 %)
Vitamin E6.8 mg(57 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin9.6 mg(80 %)
Vitamin B₆0.9 mg(64 %)
Folate284 μg(95 %)
Pantothenic acid2.5 mg(42 %)
Biotin17.8 μg(40 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C117 mg(123 %)
Potassium1,218 mg(30 %)
Calcium163 mg(16 %)
Magnesium144 mg(48 %)
Iron7.5 mg(50 %)
Iodine15 μg(8 %)
Zinc3.4 mg(43 %)
Saturated fatty acids1.6 g
Uric acid183 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
150 grams dried chickpeas
1 liter 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 teaspoons sharp Mustard
2 tablespoons balsamic vinegar
1 teaspoon lemon juice
4 tablespoons Canola oil
freshly ground peppers
1 pinch sugar
How healthy are the main ingredients?
chickpeasBasmati riceparsleyMustardsugarsalt

Preparation steps

1.

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. 

2.

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.

3.

Drain the lentils and rice (catching some of the broth) and let cool until lukewarm.

4.

Mix 3-4 tablespoons of broth, mustard, vinegar, lemon juice, oil and sugar. Season with salt and pepper.

5.

Loosely mix all prepared salad ingredients in a bowl. Sprinkle with the dressing and serve.