Potato and Lentil Salad with Pumpkin and Cauliflower
Nutritional values
(Percentage of daily recommendation)
| Calorie | 324 cal. | (15 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.9 g | (43 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 91.9 μg | (153 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.9 mg | (49 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,094 mg | (27 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 137 mg | |||
| Cholesterol | 30 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 200 grams red Lentils
- salt
- 2 tsps Turmeric
- ½ tsp cayenne pepper
- 250 grams potatoes
- 250 grams Pumpkin
- 250 grams Cauliflower
- 2 medium sized onions
- 2 garlic cloves
- 1 tsp freshly grated ginger
- 3 Tbsps clarified butter
- 1 tsp ground cilantro
- ½ tsp ground Cumin
- mint (for garnishing)
Preparation steps
Rinse lentils under running water in a colander, drain. Combine with 1 liter (approximately 4 cups) of water, salt and 1/4 of cayenne pepper and bring to a boil. Cook lentils, half-covered, on very low heat for about 10 minutes. Lentils should be al dente.
Rinse and peel pumpkin. Cut pumpkin pulp into 1.5cm (approximately 0.5 inch) cubes. Rinse, peel and cube potatoes. Rinse and dry cauliflower florets, cut if too big. Peel onions and garlic and chop finely, then mix with ginger. Heat butter in a large frying pan and sauté onion and ginger mixture. Add turmeric, coriander, cumin and remaining cayenne. Add potatoes and pumpkin, mix well. Add 1/4 liters (approximately 1 cup) of water and bring to a boil. Lower heat and simmer, covered, for 10 minutes. Add cauliflower and drained lentils and cook for approximately 8-10 minutes more. Add more water as needed. Season with salt and pepper to taste. Garnish with mint leaves and serve lukewarm.
