Lentils Vinaigrette

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Lentils Vinaigrette
45 min.
4
712kcal

Suggestions

Ingredients

  • cup almonds sliced
  •  carrots chopped
  • ribs celery chopped
  • 0.5 cup parsley fresh chopped
  • 0.3 teaspoon fresh-ground pepper black
  • 1.5 cups lentils 
  • quarts salad greens mixed
  • tablespoons olive oil such as peanut
  •  onion red chopped
  • 2.5 teaspoons salt 
  • quart water 
  • tablespoons red-wine vinegar 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven

Directions

  1. Put the lentils in a medium saucepan with the water and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to moderate and simmer, partially covered, until the lentils are tender, about 25 minutes.
  2. Drain and return to the pan.
  3. Add 1 tablespoon of the oil, 1 tablespoon of the vinegar, and 1/2 teaspoon of the salt.
  4. Mix gently and set aside.
  5. Meanwhile, in a large nonstick frying pan, heat 3 tablespoons of the oil over moderately low heat.
  6. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes.
  7. Add the carrots, celery, pepper, and 1 teaspoon of the salt. Cook, stirring occasionally, until the vegetables are tender, about 10 minutes.
  8. Remove from the heat and add 2 tablespoons of the vinegar.
  9. Combine the cooked lentils with the vegetables.
  10. In a small frying pan, toast the almonds over moderately low heat, stirring frequently, until golden brown, 5 to 10 minutes. Or toast them in a 350 oven for 5 to 10 minutes. Shortly before serving, stir the almonds and parsley into the lentil mixture.
  11. Put the greens in a large glass or stainless-steel bowl and toss with the remaining 3 tablespoons oil, 1 tablespoon vinegar, and 1/2 teaspoon salt.
  12. Serve the lentil mixture over the greens.
  13. Wine Recommendation: The unique earthy flavor of the lentils and the tangy vinaigrette call out for the delicate balance of sweet and tart found in a riesling kabinett from Germany's Mosel region.

Nutrition Facts

Calories712kcal
Protein16.46%
Fat45.49%
Carbs38.05%

Properties

Glycemic Index
51.11
Glycemic Load
7.16
Inflammation Score
-10
Nutrition Score
52.616956503495%

Flavonoids

Cyanidin
0.57mg
Catechin
0.55mg
Epigallocatechin
0.6mg
Epicatechin
0.14mg
Eriodictyol
0.06mg
Naringenin
0.1mg
Apigenin
16.75mg
Luteolin
0.36mg
Isorhamnetin
1.99mg
Kaempferol
0.5mg
Myricetin
1.13mg
Quercetin
5.83mg
Gallocatechin
0.1mg

Nutrients percent of daily need

Calories:711.79kcal
35.59%
Fat:37.27g
57.34%
Saturated Fat:4.46g
27.85%
Carbohydrates:70.14g
23.38%
Net Carbohydrates:43.39g
15.78%
Sugar:5.41g
6.01%
Cholesterol:0mg
0%
Sodium:1636.89mg
71.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.33g
60.67%
Vitamin A:11221.76IU
224.44%
Vitamin C:127.45mg
154.48%
Vitamin K:151.55µg
144.33%
Folate:559.72µg
139.93%
Manganese:2.32mg
115.85%
Fiber:26.76g
107.02%
Vitamin E:10.09mg
67.25%
Phosphorus:649.09mg
64.91%
Vitamin B1:0.86mg
57.42%
Iron:10.15mg
56.37%
Potassium:1909.41mg
54.55%
Magnesium:217.57mg
54.39%
Copper:0.93mg
46.6%
Vitamin B6:0.9mg
44.79%
Vitamin B2:0.69mg
40.87%
Zinc:5.41mg
36.08%
Vitamin B3:5.81mg
29.03%
Vitamin B5:2.41mg
24.15%
Calcium:208.14mg
20.81%
Selenium:9.08µg
12.97%
Source:My Recipes