Your Recipe

Springtime or Anytime Lentil Salad

Zutat  Menge  Kalorien 
Zitrone 130g 38kcal
Linsen 192g 676kcal
Käsefeta 226.8g 601kcal
Tomaten, sonnengetrocknet[pl:]Pomidory, suszone na słońcu 13.5g 35kcal
Pfefferminze frisch[pl:]Mięta pieprzowa świeża 15.9g 11kcal

Recipe Instructions:

1 cup dry lentils (or 2 cups cooked)
Zest and juice of 2 small (or 1 large) lemons
8 ounces crumbled feta cheese
1/4 cup oil-packed sun-dried tomatoes, minced
1/2 cup minced mint leaves (leave a few whole leaves for garnish, if you like)

Rinse the lentils. Place them in a pot with 2 cups of water. Bring to a boil and then cover and reduce to a simmer. Cook until just tender, about 15 minutes (this will vary depending on the variety of lentil you're using). Drain and rinse with cold water. This should yield about 2 cups prepared lentils.
In a large salad bowl, toss all the remaining ingredients together. Top with whole mint leaves.

Nährwertangaben 
Portionsgröße  96 g | ml
Menge pro Portion  227
949
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.6g 11%
Gesättigte Fettsäuren  5.1g 26%
Natrium 436mg 19%
Gesamte Kohlenhydrate  25g 9%
Ballaststoffe  4.5g 16%
Zucker  2g
Protein  14g 28%
Vitamin D 0.2mcg 1%
Kalzium 212mg 16%
Eisen  2.8mg 16%
Kalium 362mg 8%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 54.715 mcg 6%
Thiamin [B1] 0.36 mg 30%
Riboflavin [B2] 0.409 mg 31%
Niacin [B3] 1.479 mg 9%
Pantothensäure [B5] 1.147 mg 23%
Vitamin B6 0.361 mg 21%
Cobalamin [B12] 0.639 mcg 0%
Folat [B9] 172.31 mcg 0%
Vitamin C 14.648 mg 16%
Vitamin D 0.151 mcg 1%
Vitamin E 0.258 mg 2%
Vitamin K 3.248 mcg 3%
Betain 0 mg 0%
Cholin 40.128 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  25.5 g 9%
Sugars 2 g 4%
Ballaststoffe  4.5 g 16%
Carbohydrate 23.8 g 0%
Netto-Kohlenhydrate 23.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.585 g 0%
Arginin 0.799 g 0%
Asparaginsäure 1.222 g 0%
Cystein 0.14 g 0%
Glutaminsäure 2.265 g 0%
Glycin 0.37 g 0%
Histidin 0.379 g 0%
Isoleucin 0.656 g 0%
Leucin 1.118 g 0%
Lysin 0.707 g 0%
Methionin 0.21 g 0%
Phenylalanin 0.657 g 0%
Prolin 0.86 g 0%
Serin 0.818 g 0%
Threonin 0.535 g 0%
Tryptophan 0.15 g 0%
Tyrosin 0.472 g 0%
Valin 0.807 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 212.1 mg 16%
Kupfer 0.3 mg 33%
Fluorid 0 mcg 0%
Eisen  2.8 mg 16%
Magnesium 30.44 mg 7%
Mangan 0.54 mg 23%
Phosphor 230.72 mg 18%
Kalium 362.16 mg 8%
Selen 5.91 mcg 11%
Natrium 436.12 mg 19%
Zink 2.22 mg 20%
andere
Nährstoff Menge  DV
Wasser 45.201 g 0%
Asche 3.169 g 0%