Wild Leaves with Brown Pulses

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Wild Leaves with Brown Pulses
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Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
242
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie242 cal.(12 %)
Protein12 g(12 %)
Fat11 g(9 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E6.8 mg(57 %)
Vitamin K62.1 μg(104 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.3 mg(36 %)
Vitamin B₆0.4 mg(29 %)
Folate132 μg(44 %)
Pantothenic acid1.2 mg(20 %)
Biotin11.1 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C48 mg(51 %)
Potassium851 mg(21 %)
Calcium78 mg(8 %)
Magnesium81 mg(27 %)
Iron4.6 mg(31 %)
Iodine3 μg(2 %)
Zinc1.8 mg(23 %)
Saturated fatty acids1.1 g
Uric acid84 mg
Cholesterol0 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
1 ⅔ cups Brown Lentils
8 cherry Tomatoes
1 Red onion
4 Tbsps Safflower oil
2 Tbsps apple cider vinegar
1 tsp balsamic vinegar
salt
freshly ground peppers
1 bunch mixed Dandelion greens (green and blanched)
How healthy are the main ingredients?
Lentilapple cider vinegarTomatosalt

Preparation steps

1.
Soak the lentils overnight. Then boil for about 45 minutes (according to type) and drain thoroughly.
2.
Wash and halve the tomatoes. Peel the onion, cut in half lengthwise and slice thinly. Mix together the lentils and onion slices. Wash and sort the dandelion leaves, spin dry and tear into bite-sized pieces.
3.
Make a salad dressing from the safflower oil, the vinegars, salt and pepper. Pour over the lentils and stir well. Garnish the lentil salad with tomatoes and dandelion leaves.

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