Cauliflower, rice & lentil salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
36%
Cauliflower, rice & lentil salad
60 min.
12
385kcal

Suggestions

Ingredients

  • kg cauliflower 
  • tbsp olive oil 
  • tbsp paprika 
  • 300 basmati rice mix wild
  • 300 puy lentils 
  • 300 raisin 
  • large handful parsley roughly chopped
  • large handful mint leaves chopped
  •  lemon zest 
  • tbsp olive oil 
  • tbsp citrus champagne vinegar 

Equipment

  • sauce pan
  • oven
  • whisk

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Break the cauliflower into florets, drizzle with oil and toss with the paprika.
  3. Spread out in a roasting tin and roast for 40 mins until just tender. Allow to cool slightly.
  4. Meanwhile, rinse the rice and lentils, then put them in a saucepan with twice their volume of water. Cover and bring to the boil, reduce to a simmer and cook for 25-30 mins.
  5. Drain and rinse under cold water.
  6. To make the dressing, whisk together all the ingredients. Season and pour over the rice mixture while slightly warm, then stir in the cauliflower, raisins and parsley.

Nutrition Facts

Calories385kcal
Protein11.05%
Fat28.65%
Carbs60.3%

Properties

Glycemic Index
16.58
Glycemic Load
23.38
Inflammation Score
-5
Nutrition Score
12.818260918493%

Flavonoids

Eriodictyol
0.1mg
Hesperetin
0.03mg
Apigenin
0.77mg
Luteolin
0.13mg
Kaempferol
0.31mg
Myricetin
0.05mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:385.33kcal
19.27%
Fat:12.54g
19.3%
Saturated Fat:1.82g
11.39%
Carbohydrates:59.39g
19.8%
Net Carbohydrates:47.56g
17.29%
Sugar:2.24g
2.49%
Cholesterol:0mg
0%
Sodium:35.98mg
1.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.88g
21.76%
Vitamin C:44.62mg
54.09%
Fiber:11.83g
47.33%
Vitamin K:25.89µg
24.65%
Manganese:0.48mg
24.13%
Iron:3.31mg
18.41%
Potassium:503.52mg
14.39%
Vitamin E:1.94mg
12.96%
Folate:51.54µg
12.89%
Vitamin B6:0.26mg
12.8%
Phosphorus:86.7mg
8.67%
Copper:0.17mg
8.49%
Vitamin B5:0.84mg
8.4%
Magnesium:27.94mg
6.99%
Vitamin B2:0.12mg
6.87%
Vitamin A:321.85IU
6.44%
Selenium:4.47µg
6.38%
Vitamin B1:0.09mg
6.01%
Vitamin B3:1.17mg
5.86%
Calcium:52.13mg
5.21%
Zinc:0.58mg
3.85%