Lentil Salad with Citrus and Nuts
Lentil salad with citrus and nuts - Protein-rich satiator that is also great for takeaway
Healthy, because
Even smarter
Nutritional values
For our immune system are Oranges ideal. The body benefits from vitamin C, which protects our cells from harmful substances such as free radicals and strengthens the defenses. Lentils provide plenty of magnesium. We need this mineral for many metabolic processes and especially for a healthy nervous system.
You can prepare the lentil salad with citrus fruits and nuts with beluga lentils or green lentils instead of mountain lentils, for example, which brings variety. The oranges can be well replaced by other citrus fruits such as blood oranges or grapefruits.
(Percentage of daily recommendation)
| Calorie | 483 cal. | (23 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20.2 g | (67 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 131.3 μg | (219 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 208 μg | (69 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 16.4 μg | (36 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,096 mg | (27 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 8.2 mg | (55 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 153 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 14 ozs mountain lentils
- salt
- 4 Tbsps White vinegar
- 18 ozs Oranges (2 large oranges)
- 1 lemon
- 10 ozs Mizuna (1 handful; or baby lettuce mix)
- 2 ozs mixed nut kernels (e.g. hazelnuts, almonds, walnut kernels)
- 2 Tbsps olive oil
- 2 Tbsps Walnut oil
- peppers
Preparation steps
Cook the lentils in boiling water for 25-30 minutes so that they still have a slight bite; add salt and vinegar in the last 5 minutes. Then drain, rinse in cold water, drain and put in a bowl.
In the meantime, peel oranges and lemons all around with a sharp knife so that the whites are also removed. Cut fruit into slices. Squeeze juice from leftover fruit into lentils. Wash lettuce leaves and shake dry.
Roast nuts in a hot pan without fat over medium heat for 3 minutes. Add to lentils together with both oils, season with salt and pepper. Mix the lentils with the fruit slices and mizuna and serve in bowls.
