One Pot Barley and Lentils
One Pot Barley and Lentils - Seasonal treat from one pot
Healthy, because
Even smarter
Nutritional values
Inulin from dandelion is a water-soluble dietary fiber that has a positive effect on blood sugar levels. It also serves as food for our beneficial intestinal bacteria and thus ensures healthy intestinal flora. The native superfood barley provides stomach-friendly mucilage, which can have a calming effect on the digestive system.
If you can't get fresh dandelion, you can replace the herb with arugula or baby spinach. If you find the blue cheese too tart in taste, you can use cubes of feta instead.
(Percentage of daily recommendation)
| Calorie | 442 cal. | (21 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 88 μg | (147 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 230 μg | (77 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 968 mg | (24 %) | ||
| Calcium | 282 mg | (28 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 233 mg | |||
| Cholesterol | 23 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 2 stalks Leeks
- 2 Tbsps Canola oil
- 5 ozs Pearl barley
- 5 ozs Le Puy lentils
- 10 ozs Dandelion greens (2 handfuls)
- 2 Pear
- 3 ½ ozs Blue cheese
- 2 Tbsps lemon juice
- 2 ozs Vegetable broth
- salt
- peppers
- ½ tsp ground Caraway
- dried marjoram
Preparation steps
Clean, wash and finely slice the leeks. Heat oil in a pot. Sauté leeks for 3 minutes over medium heat. Add pearl barley and lentils and sauté for 2 minutes.
Pour in 13 ounces of water and cook covered over low heat for 20 minutes, stirring occasionally and adding a little water if necessary.
In the meantime, sort out dandelion, wash, remove coarse stems, cut dandelion diagonally into narrow strips. Clean, wash, quarter, core and finely dice the pears. Cut blue cheese into small cubes.
Pour lemon juice and vegetable broth into the pot with the pearl barley and lentil mixture. Season with salt, pepper, caraway and marjoram. Mix in pear cubes and dandelion and bring everything to the boil again briefly. Divide onto plates and serve sprinkled with the cheese.
