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Roasted Beetroot, Avocado and Lentil Salad
Beets are low in calories and a great source of fiber, folate and vitamin and nitrates that may help lower blood pressure and improve athletic performance. Lentils are low in calories, rich in iron and folate and an excellent source of protein and are packed with health-promoting polyphenols that may reduce several heart disease risk factors. Avocado Is loaded with heart-healthy monounsaturated fatty acids, potassium, and fiber, which can lower cholesterol and triglyceride levels.
Ingredients:
• 500g fresh whole beetroot
• 1–2 Tbsp olive oil
• ½ tsp ground cumin
• ½ tsp ground coriander
• ¼ cup of green lentils
• ½ red onion, finely chopped
• two handfuls of baby spinach leaves, rinsed
• 1 Tbsp each chopped fresh mint and parsley (or coriander)
• 75 g feta or goat’s cheese
• salt and freshly ground black pepper
Balsamic and Honey Mustard Dressing
• 1/4 cup olive oil
• 2 Tbsp balsamic vinegar
• 1 Tbsp honey mustard
• 1 clove minced garlic
Steps to Make it:
1. Preheat the oven to 200 °C.
2. Cook the beetroot in a saucepan of salted boiling water until soft and then drain, peel and quarter
3. Using a large baking tray, toss the beetroot with the olive oil and spices until coated, and then roast on the middle shelf for 15 minutes.
4. Wash the lentils prior to cooking them in a saucepan of salted boiling water for 30 minutes and then drain.
5. Add the baby spinach leaves to a serving platter, then sprinkle over the lentils, add the warm beetroot and red onion. Scatter cheese over the fresh herbs.
6. Mix all dressing ingredients together, adjust to taste, and drizzle over the salad just before serving.
Roasted Beetroot, Avocado and Lentil Salad
Beets are low in calories and a great source of fiber, folate and vitamin and nitrates that may help lower blood pressure and improve athletic performance. Lentils are low in calories, rich in iron and folate and an excellent source of protein and are packed with health-promoting polyphenols that may reduce several heart disease risk factors. Avocado Is loaded with heart-healthy monounsaturated fatty acids, potassium, and fiber, which can lower cholesterol and triglyceride levels.
Ingredients:
• 500g fresh whole beetroot
• 1–2 Tbsp olive oil
• ½ tsp ground cumin
• ½ tsp ground coriander
• ¼ cup of green lentils
• ½ red onion, finely chopped
• two handfuls of baby spinach leaves, rinsed
• 1 Tbsp each chopped fresh mint and parsley (or coriander)
• 75 g feta or goat’s cheese
• salt and freshly ground black pepper
Balsamic and Honey Mustard Dressing
• 1/4 cup olive oil
• 2 Tbsp balsamic vinegar
• 1 Tbsp honey mustard
• 1 clove minced garlic
Steps to Make it:
1. Preheat the oven to 200 °C.
2. Cook the beetroot in a saucepan of salted boiling water until soft and then drain, peel and quarter
3. Using a large baking tray, toss the beetroot with the olive oil and spices until coated, and then roast on the middle shelf for 15 minutes.
4. Wash the lentils prior to cooking them in a saucepan of salted boiling water for 30 minutes and then drain.
5. Add the baby spinach leaves to a serving platter, then sprinkle over the lentils, add the warm beetroot and red onion. Scatter cheese over the fresh herbs.
6. Mix all dressing ingredients together, adjust to taste, and drizzle over the salad just before serving.
