Lentil and Seed Salad for MFK Fisher

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
76%
Lentil and Seed Salad for MFK Fisher
45 min.
6
275kcal

Suggestions

Ingredients

  • 0.5 teaspoon cumin seed 
  • cups fat-skimmed chicken broth 
  • tablespoons ginger fresh minced
  • cup green onions chopped (including tops)
  • 0.5  optional: lemon seeded thinly sliced
  • cups lentils 
  • tablespoons mustard seed 
  • 0.3 cup rice vinegar 
  • servings salt to taste

Equipment

  • frying pan

Directions

  1. Sort 1 pound (about 2 cups) lentils and discard debris. Rinse and drain lentils.
  2. In a 3- to 4-quart pan, combine lentils, 6 cups fat-skimmed chicken broth, 1/2 teaspoon cumin seed, 2 tablespoons minced fresh ginger, 3 tablespoons mustard seed, 1/4 cup rice vinegar, and 1/2 lemon, thinly sliced and seeded.
  3. Bring to a boil over high heat. Cover and simmer until lentils are tender to bite about 45 minutes.
  4. Drain, reserving liquid.
  5. Let both mixtures cool.
  6. Add to lentils 1 cup chopped green onions (including tops), about 1/2 cup reserved liquid (enough to moisten salad), and salt to taste.

Nutrition Facts

Calories275kcal
Protein28.21%
Fat10.24%
Carbs61.55%

Properties

Glycemic Index
25.35
Glycemic Load
5.12
Inflammation Score
-8
Nutrition Score
26.040869609169%

Flavonoids

Catechin
0.22mg
Eriodictyol
1.92mg
Hesperetin
2.51mg
Naringenin
0.05mg
Luteolin
0.17mg
Kaempferol
0.23mg
Myricetin
0.05mg
Quercetin
1.88mg
Gallocatechin
0.09mg

Nutrients percent of daily need

Calories:275.29kcal
13.76%
Fat:3.17g
4.88%
Saturated Fat:0.23g
1.41%
Carbohydrates:42.87g
14.29%
Net Carbohydrates:21.93g
7.97%
Sugar:2.67g
2.97%
Cholesterol:0mg
0%
Sodium:1130.42mg
49.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.65g
39.3%
Fiber:20.94g
83.76%
Folate:329.67µg
82.42%
Manganese:1.06mg
52.87%
Vitamin B1:0.63mg
42.22%
Phosphorus:368.81mg
36.88%
Vitamin K:38.01µg
36.2%
Iron:6.08mg
33.78%
Selenium:21.97µg
31.38%
Magnesium:106.48mg
26.62%
Zinc:3.53mg
23.51%
Potassium:791.23mg
22.61%
Copper:0.44mg
21.77%
Vitamin B6:0.42mg
21.05%
Vitamin B5:1.72mg
17.21%
Vitamin B3:3.32mg
16.58%
Vitamin C:11.24mg
13.62%
Vitamin B2:0.21mg
12.56%
Calcium:76.57mg
7.66%
Vitamin B12:0.45µg
7.57%
Vitamin E:0.71mg
4.73%
Vitamin A:196.93IU
3.94%
Source:My Recipes