Oriental Brussels Sprouts with Beluga Lentils and Pomegranat
vegan
Ingredients (for servings, )
| For the basis | |
|---|---|
| 5 ¾ oz | Lentils (Erve, kitchen lentil), raw |
| For the vegetables | |
| 1 stalk | Leek, raw (organic?) (7.7 oz) |
| 1 | Onions, raw (organic?) (3.9 oz) |
| 18 oz | Brussels sprouts, raw (organic?) |
| 2 cloves | Garlic (organic?) (0.21 oz) |
| For seasoning | |
| 2 tbsp | Lemon juice (raw?, organic?) (0.51 oz) |
| 6 | Dates, variety Deglet Nour, pitted, raw?, (organic?) (1.5 oz) |
| 2 tbsp | Drinking water, raw (organic?) (0.40 oz) |
| 1 tbsp, ground | Linseed, raw, organic? (golden linseed, flax) (0.25 oz) |
| ½ tsp | Table salt (table salt, raw?, organic?) (0.11 oz) |
| 1 tsp, ground | Black pepper (organic?, raw?) (0.08 oz) |
| 1 tsp | Cumin, ground (raw, organic?) (0.11 oz) |
| topping | |
| ½ | Pomegranate (grenadine, raw, organic?) (5.0 oz) |
Equipment
- coffee grinder, electric or mortar
- skillet (frying pan)
- stove
- citrus juicer (lemon squeezer)
- saucepan
Type of preparation
- cook
- chop or grind
- squeeze
- season to taste
- remove the skin
Preparation
Cooking lentils
Put the lentils in a pot with twice the amount of water and cook with the lid on for 25 minutes. Then remove the lid to allow any remaining moisture to evaporate.Continue with the next steps while cooking.
We used Beluga lentils, which do not require any soaking time. Alternatively, you can use Pardina lentils, which also do not require any soaking time but take a similar amount of time to cook.
Preparing vegetables
Clean the leek and cut into thin rings. Peel and dice the onion. Peel and finely chop the garlic. Clean the Brussels sprouts and cut them in half.We used one small leek for a quantity for 4 people.
Preparing vegetables
Put the leeks and onions in a pan and add about 1 finger's worth of water. Simmer with the lid on for about 2 minutes. Then add the garlic and Brussels sprouts and simmer for a further 6 minutes until the Brussels sprouts are cooked but still firm.If you use very large Brussels sprouts, the cooking time may be a little longer.
Remove the lid (the liquid should now be almost evaporated) and leave on the stove for another 3 minutes, until the vegetables turn a light brown color. Set the vegetables aside in the pan and continue with the missing steps.
If you don't have a lid that fits your pan, use a large pot with a lid instead.
If health is more important to you than taste, set the vegetables aside in the pan before they brown.
For seasoning
Squeeze the lemon juice. Chop the dates into small pieces and mash them with a fork. Mix the mashed dates with the lemon juice and a little water (2 tablespoons for a quantity for 4 people). Grind the linseed together with the cumin. Add salt and pepper.The amount of salt given is just a guideline. It's best to start with less and only add as much as you need. For information on salt, see the link under Tips.
Add half of the lemon juice and cumin mixture to the finished lentils and vegetables and mix carefully. Season with salt and pepper. Deseed the pomegranate.
Arranging and Serving
Divide the lentil mixture between plates and arrange the vegetables on top. Serve with pomegranate seeds as a topping.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 324 kcal | 16.2% |
| Fat/Lipids | 2.4 g | 3.4% |
| Saturated Fats | 0.31 g | 1.5% |
| Carbohydrates (inc.dietary fiber) | 65 g | 24.1% |
| Sugars | 19 g | 20.7% |
| Fiber | 14 g | 55.0% |
| Protein/Albumin | 17 g | 34.6% |
| Cooking Salt (Na:340.2 mg) | 864 mg | 36.0% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin K | 256 µg | 342.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 338 µg | 169.0% |
| Vit | Vitamin C (ascorbic acid) | 122 mg | 153.0% |
| Min | Manganese, Mn | 1.6 mg | 78.0% |
| Prot | Tryptophan (Trp, W) | 0.16 g | 64.0% |
| Prot | Threonine (Thr, T) | 0.59 g | 63.0% |
| Min | Copper, Cu | 0.60 mg | 60.0% |
| Vit | Thiamine (vitamin B1) | 0.66 mg | 60.0% |
| Elem | Potassium, K | 1'111 mg | 56.0% |
| Prot | Isoleucine (Ile, I) | 0.68 g | 55.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.63 g | 31.0% |
| Linoleic acid; LA; 18:2 omega-6 | 0.44 g | 4.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.16 g | 64.0% |
| Threonine (Thr, T) | 0.59 g | 63.0% |
| Isoleucine (Ile, I) | 0.68 g | 55.0% |
| Lysine (Lys, K) | 1.0 g | 54.0% |
| Valine (Val, V) | 0.78 g | 49.0% |
| Phenylalanine (Phe, F) | 0.70 g | 45.0% |
| Leucine (Leu, L) | 1.0 g | 43.0% |
| Methionine (Met, M) | 0.15 g | 16.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin K | 256 µg | 342.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 338 µg | 169.0% |
| Vitamin C (ascorbic acid) | 122 mg | 153.0% |
| Thiamine (vitamin B1) | 0.66 mg | 60.0% |
| Vitamin B6 (pyridoxine) | 0.74 mg | 53.0% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 27.0% |
| Riboflavin (vitamin B2) | 0.26 mg | 19.0% |
| Vitamin E, as a-TEs | 2.1 mg | 17.0% |
| Niacin (née vitamin B3) | 2.6 mg | 16.0% |
| Vitamin A, as RAE | 95 µg | 12.0% |
| Biotin (ex vitamin B7, H) | 5.3 µg | 11.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 1'111 mg | 56.0% |
| Sodium, Na | 340 mg | 43.0% |
| Phosphorus, P | 271 mg | 39.0% |
| Magnesium, Mg | 87 mg | 23.0% |
| Calcium, Ca | 131 mg | 16.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 1.6 mg | 78.0% |
| Copper, Cu | 0.60 mg | 60.0% |
| Iron, Fe | 6.6 mg | 47.0% |
| Zinc, Zn | 2.3 mg | 23.0% |
| Selenium, Se | 4.0 µg | 7.0% |
| Iod, I (Jod, J) | 0.87 µg | 1.0% |
| Fluorine, F | 3.3 µg | < 0.1% |
The autumnal oriental Brussels sprouts with beluga lentils and pomegranate do not require any oil and are extremely low in calories.
Nutrient profile: According to GDA guidelines, one portion of this recipe covers well over 100% of the daily requirement of vitamin C, vitamin K and folic acid. The ratio of omega-6 to omega-3 fatty acids is 1:1, which is an excellent value.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors .
Lentils: Due to their high-quality proteins, lentils are a very good source of plant-based protein (not only) for vegans. The different types of lentils, which are uniformly round and flat, differ not only in size but also in color. The Beluga lentils used here are very small and black and remain firm after cooking. The cooking time is 20-30 minutes without prior soaking and 10-20 minutes if soaked overnight.
Brussels sprouts: Unlike other cabbages, Brussels sprouts do not consist of one head. This typical winter vegetable consists of several whitish-green buds. Brussels sprouts are not only rich in vitamins and nutrients, but are also said to protect white blood cells against cell damage caused by carcinogenic substances. The ingredient sulforaphane, which is partly responsible for this and is also found in broccoli, is still the subject of current studies. The taste is typically cabbage-like. However, the bitter taste gives way to a tart-sweet aroma if Brussels sprouts are harvested after the first frost. The optimal harvest time is November/December.
Pomegranate: The pomegranate is a fruit that is not only rich in vitamin C, iron and phenols, but also stands out in medical studies due to its health-promoting properties.
Flaxseeds: These have a slightly nutty taste and have a fat content of around 40%. More than half of this consists of alpha-linolenic acid (ALA), a polyunsaturated omega-3 fatty acid. Therefore, linseed oil has the highest omega-3 fatty acid concentration of all known vegetable oils.
Cumin: Despite the similar name, cumin is not closely related to caraway and also differs greatly in taste. Ground cumin has a fresh and slightly spicy aroma, which it owes to the cuminaldehyde contained in the essential oil.
Reduce salt and oil: We have deliberately left out oil and reduced salt for health reasons. You can find more information on this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.
Pre-cook lentils: You can pre-cook lentils and store them in the refrigerator for about 4 days. This will shorten the overall preparation time.
Lentils: Instead of Beluga lentils, you can also use other lentils, such as Pardina lentils (brown lentils). Pardina lentils also do not need to be soaked beforehand. The cooking time is 30 minutes.
