Lentil Noodles with Squash and Tahini Dressing
Lentil Noodles with Squash and tahini dressing - Winter vegetable delight
Healthy, because
Even smarter
Nutritional values
A real powerhouse: The little Sesame seed are superstars among the sources of magnesium. This mineral plays a very important role in nerve and muscle function. Due to the potassium it contains Pumpkin gently dehydrates and lowers blood pressure.
Lentil pasta is available in most supermarkets, organic and unpackaged stores. But if you can't get any, you can easily replace the protein-rich pasta with whole wheat pasta. Alternatively, pea or chickpea pasta are also suitable. If you have a little more time, you can also make our red lentil noodles also make it yourself.
(Percentage of daily recommendation)
| Calorie | 487 cal. | (23 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 135.7 μg | (226 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,066 mg | (27 %) | ||
| Calcium | 233 mg | (23 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 172 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 Butternut squash
- salt
- peppers
- ½ tsp ground Cumin
- Red pepper flakes
- 5 Tbsps olive oil
- 2 ozs kale leaves
- 1 garlic clove
- ½ handful cilantro
- 2 Tbsps lemon juice
- 1 ½ Tbsps apple cider vinegar
- 2 ¾ ozs white Tahini (sesame paste)
- 9 ozs Lentil noodles (e.g. penne)
- 1 Tbsp black sesame
Preparation steps
Halve pumpkin, remove seeds, peel, cut into 2 cm pieces, and spread on part of a baking tray lined with baking paper. Season with salt, pepper, cumin, and chili flakes. Drizzle the pumpkin with 1 tablespoon oil and bake in a preheated oven at 200 °C / 400 °F for 15 minutes.
Along the way, clean kale, wash, pluck from leaf veins and shred greens into pieces. After 15 minutes, add to the squash on the free side of the baking sheet, drizzle with 1 tablespoon oil and bake for another 10 minutes, until the squash is lightly browned and the kale is crisp.
Meanwhile, for the dressing, peel and finely chop the garlic. Wash the coriander, shake dry, pluck the leaves and chop finely. Mix lemon juice, vinegar, tahini, pepper, remaining oil and garlic, stir in 4 tablespoons warm water and mix in cilantro.
Cook lentil noodles in plenty of boiling salted water according to package directions for 7-9 minutes until al dente.
Drain the pasta, drain it and put it in a bowl. Season the dressing with salt and pepper, add 3/4 of it to the pasta and mix well. Mix in squash and kale and drizzle everything with remaining dressing. Arrange the lentil pasta salad in bowls and garnish with black sesame seeds.
