Beluga Lentil Salad with Fennel, Pears and Cranberries

This winter salad combines savoury lentils and fennel with sweet pears and a tangy balsamic and cranberry dressing. The salad can be served warm or cold and also makes a good lunchbox filler.

Ingredients für 2 portions:

100 g Beluga lentils

200 ml Water

1 Tablespoon neutral oil

4 Tablespoons balsamic vinegar

1 Teaspoon sugar

1 Shalott

2 Tablespoons dried cranberries

1 Ripe pear

1/2 Bulb fennel

Salt

Pepper

Total time: 30 minutes

In a small sauce pan, combine lentils and water. Bring to boil and simmer for 20-25 minutes. Add a little salt at the very end of the cooking time – it’s important not to add the salt too early to avoid the lentils staying too hard.

Cut the shallot into rings. Heat the oil in a frying pan and fry the shallot rings on medium heat until slightly bown, about 8 minutes. Add the sugar and let is caramelise for about 2 minutes. Remove pan form heat, add the balsamic vinegar and cranberries and season with salt and pepper.

Cut the pear in half, remove the core, stem and bud ends, then cut into slices. Cut the white part of the fennel bulb into thin slices as well.

Once the lentils are done, mix with pear and fennel and drizzle with the balsamic-cranberry dressing. Serve immediately or refridgerate for up to 2 days.

Beluga Lentil Salad with Fennel, Pears and Cranberries
Serves 2
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
384 calories
66 g
0 g
8 g
15 g
1 g
383 g
125 g
23 g
0 g
7 g
Nutrition Facts
Serving Size
383g
Servings
2
Amount Per Serving
Calories 384
Calories from Fat 70
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 125mg
5%
Total Carbohydrates 66g
22%
Dietary Fiber 21g
85%
Sugars 23g
Protein 15g
Vitamin A
3%
Vitamin C
26%
Calcium
9%
Iron
27%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100 g Beluga lentils
  2. 200 ml Water
  3. 1 Tablespoon neutral Oil
  4. 4 Tablespoons balsamic vinegar
  5. 1 Teaspoon sugar
  6. 1 Shalot or small onion
  7. 2 Tablespoons dried cranberries
  8. 1 Ripe pear
  9. 1/2 Bulb fennel
  10. Salt
  11. Pepper
Instructions
  1. In a small sauce pan, combine lentils and water.
  2. Bring to boil and simmer for 20-25 minutes.
  3. Add a little salt at the very end of the cooking time.
  4. Cut the shallot into rings.
  5. Heat the oil in a frying pan and fry the shallot rings on medium heat until slightly bown, about 8 minutes.
  6. Add the sugar and let is caramelise for about 2 minutes.
  7. Remove pan form heat, add the balsamic vinegar and cranberries and season with salt and pepper.
  8. Cut the pear in half, remove the core, stem and bud ends, then cut into slices.
  9. Cut the white part of the fennel bulb into thin slices as well.
  10. Once the lentils are done, mix with pear and fennel and drizzle with the balsamic-cranberry dressing.
  11. Serve immediately or refridgerate for up to 2 days.
beta
calories
384
fat
8g
protein
15g
carbs
66g
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Von Vegan http://www.vonvegan.com/

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