Fresh Lentil Salad with Spinach
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
357
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 357 cal. | (17 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 77 μg | (128 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 452 mg | (11 %) | ||
| Calcium | 235 mg | (24 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 65 μg | (33 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 13.6 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 1 ½ cups Lentils
- salt (to taste)
- 3 Tbsps olive oil
- 3 Tbsps Red wine vinegar
- 1 clove garlic cloves (pressed)
- 3 cups Baby spinach (washed)
- 2 large carrots (peeled and shredded)
- 1 cup Mung bean sprouts
- 2 cups Feta (crumbled)
Preparation
Kitchen utensils
1 Small pot, 1 Bowl, 2 Small bowls, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Fine grater, 1 Fine-mesh sieve, 1 Whisk, 1 Hand mixer, 1 Immersion blender, 1 Plastic wrap, 6 small molds, 1 Rubber spatula, 1 Fork
Preparation steps
1.
Place lentils in large heavy saucepan. Cover lentils with 4 inches of water; season with salt. Boil until lentils are tender, about 25 minutes. Drain. Cool slightly.
2.
Combine oil, vinegar and garlic in large bowl. Add warm lentils; toss well. Refrigerate until well chilled, at least 1 hour.
3.
Remove bowl from refrigerator, add baby spinach, carrots, sprouts and feta cheese to the lentil mixture. Toss and mix well. Serve.
