Yellow lentil Couscous
(Percentage of daily recommendation)
| Calorie | 520 cal. | (25 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.9 g | (56 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 102.9 μg | (172 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 170 μg | (57 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,088 mg | (27 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 161 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 40 grams Currants
- 300 grams yellow Lentils
- 500 milliliters Vegetable broth
- ½ tsp Turmeric
- salt
- 1 Tbsp Cumin
- 1 Tbsp Coriander
- 50 grams Macadamia Nuts
- 1 organic Lime
- ½ handful fresh mint
- 100 grams Snow peas
- 200 grams Cherry tomatoes
- 1 shallot
- 5 Tbsps olive oil
- 300 grams Greek Yogurt (0.1% fat)
Preparation steps
Soak currants in a bowl of hot water soak, drain later.
Briefly rinse lentils with cold water in a colander. Then bring lentils to a boil in a pot with broth, turmeric and season with some salt. Simmer for about 10 minutes over low heat until tender. Drain and let cool in a bowl. Toast cumin seeds and coriander seeds in a frying pan, then crush in a mortar and mix with lentils.
Coarsely chop macadamia nuts and toast in a dry frying pan until golden brown.
Rinse lime in hot water, wipe dry and finely grate zest. Squeeze juice from lime. Rinse mint, shake dry, pluck leaves from stem and chop finely.
Rinse snow peas and pull threads. Rinse tomatoes and cut in half. Peel shallot, finely chop and sauté in a pan with 1 tablespoon hot oil. Add snow peas and tomato and cook for 1-2 minutes. Then add tomato mixture, nuts, drained currants and spices to the lentils, mix and season with lime juice, olive oil and salt.
For the dip, mix yogurt in a bowl with mint and 1 teaspoon lime zest.
Serve couscous in a bowl and with yogurt dip.