Asparagus Lentil Bowl with Poached Egg
Asparagus lentil bowl with poached egg - Spring fresh and full of nutrients.
Healthy, because
Even smarter
Nutritional values
The mineral-rich kohlrabi tuber is rich in calcium, potassium, magnesium, phosphorus and iron; the leaves in particular contain many minerals. Therefore, it is much too bad to throw them away. Feel free to process them as well! The mustard oils present have antioxidant, immune-boosting and gut-regulating effects in the body. There is a lot of power in sunflower seeds. They provide many good fats, proteins, fiber and B vitamins.
Even more healthy omega-3 fatty acids are provided by walnuts instead of sunflower seeds.
(Percentage of daily recommendation)
| Calorie | 362 cal. | (17 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin K | 127.1 μg | (212 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 352 μg | (117 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 27.4 μg | (61 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 110 mg | (116 %) | ||
| Potassium | 1,225 mg | (31 %) | ||
| Calcium | 233 mg | (23 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 128 mg | |||
| Cholesterol | 202 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 7 ¼ ozs Beluga lentil
- 18 ozs Asparagus
- salt
- 18 ozs young Kohlrabi (with tender leaves)
- ¾ oz Parmesan
- 2 Tbsps lemon juice
- ¼ oz Mustard (1 TSP)
- 1 tsp honey
- 2 Tbsps olive oil
- 3 Tbsps Vegetable broth
- peppers
- 2 Tbsps Sesame seeds
- 1 oz Sunflower seed (2 TBSP.)
- 4 Tbsps Wine vinegar
- 4 eggs
Preparation steps
Wash the lentils and cook with double the amount of boiling water, covered, over low heat for about 25 minutes.
In the meantime, peel the lower third of the asparagus, cut off the woody ends and cut the stalks in half lengthwise. Put the asparagus into boiling salted water for 4-5 minutes. Then rinse with cold water and drain. Clean kohlrabi, peel, halve and cut into narrow wedges, chop tender leaves and set aside.
Coarsely grate the Parmesan cheese. For the dressing, whisk together lemon juice, mustard, honey, oil and vegetable stock and season with salt and pepper. Roast seeds and kernels in a small frying pan without fat over medium heat for about 4-5 minutes until fragrant.
Bring about 1 liter (34 oz) of water with salt and vinegar to a boil. Break eggs one by one into a soup ladle and carefully slide into the broth. Let them cook for about 4-5 minutes at low heat. Then lift out of the broth with a skimmer and arrange drained on the vegetables with lentils and kohlrabi leaves. Sprinkle with seeds, seeds and Parmesan and drizzle with the dressing.
