Lentil Salad with Spinach, Rhubarb and Asparagus
Lentil salad with spinach, rhubarb and asparagus - Seasonal vegetables deliciously combined! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
The spinach in this salad packs it with powerful vitamins C, A and E for skin, vision and immune system health. In addition, the lentils add plenty of high-quality plant protein.
If you're short on time, replace the Beluga lentils with with red lentils, which take much less time to cook.
(Percentage of daily recommendation)
| Calorie | 324 cal. | (15 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 2.6 g | (10 %) | ||
| Roughage | 13.2 g | (44 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 217.1 μg | (362 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 261 μg | (87 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,012 mg | (25 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 135 mg | (45 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 113 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 3 ½ ozs Beluga lentil
- 2 Tbsps olive oil
- salt
- 8 ozs white Asparagus
- 3 ½ ozs Rhubarb
- 1 tsp honey
- 2 handfuls Baby spinach
- 4 tsps Pumpkin seed
Kitchen utensils
Preparation steps
Bring Beluga lentils to a boil with three times the amount of water. Let it boil at medium heat for about 25 minutes. Drain, rinse, and drain again. Mix with 1 tablespoon of olive oil and a pinch of salt. In the meantime, wash, clean, peel, and cut the asparagus diagonally into pieces. Wash and clean the rhubarb and cut it into pieces.
Heat 1 tablespoon of olive oil in a pan and fry the asparagus for about 8 minutes at medium heat, tossing occasionally. Then add the rhubarb and honey and fry for another 5 minutes, adding salt. Wash the spinach and spin dry. Coarsely chop the pumpkin seeds.
Arrange spinach with lentils, asparagus and rhubarb on two plates and serve sprinkled with pumpkin seeds.
