Golden Beetroot, Courgette and Puy Lentil Salad
I have long thought that eating a salad for lunch was one giant snoozathon. I know I am in the minority here, but I could never really get myself excited about the thought of one. Until now that is…eating the rainbow has never been so deliciously filling and nourishing! It is low in carbs, high in plant-based protein, provides 35% of my daily fibre intake and almost half of my vitamin A requirements. This salad is very quick to prepare and super delicious with many flavours and textures.
Puy lentils are a great source of vegetarian protein, are low in fat and high in soluble fibre — the type that keeps you feeling full and balances blood cholesterol and blood sugar levels. And as an added bonus, the 3 tbsp portion counts as one of your five-a-day.
INGREDIENTS
· 60g Cooked Puy Lentils (they come in handy pre-cooked pouches nowadays and I always have a stock in my larder for when I’m short on time)
· 1 cup Spinach
· 20 Roasted Hazelnuts (if they are not roasted, then put in a pre-heated oven at 180 degrees for 10 mins)
· 2 Small Beetroots (I used one golden, one red)
· Optional — 28 g Goat Cheese (hard)
· 10 Cherry Tomatoes
· 1 Courgette
· 1 tsp Rapeseed Oil
· 1 tbsp Mixed Seeds
· 1 tbsp Sprouts
For the Mustard dressing
· 1 tbsp Red Wine Vinegar
· 1 tsp Dijon mustard
· Juice and zest from ½ lemon
· Himalayan salt and freshly ground black pepper
· Pinch of coconut sugar or a tsp honey — optional
· 3–4 tbsp Oil of your choice — my favourites are Hazelnut, Toasted Pumpkin Seed Oil or good quality Olive Oil.
METHOD
· Slice the courgettes and heat a tsp oil in a frying pan.
· Fry over a medium heat until starting to brown. Set aside.
· Peel and thinly slice the beetroot.
· Halve the cherry tomatoes.
· Mix all of the ingredients for the vinegrette.
· Assemble the salad, crumble the goats cheese on top, drizzle with vinaigrette and serve!
Nutritional Information
Calories — 304
Carbohydrates — 31g
Fat — 14g
Protein — 17g
Fibre — 9g (35%)
Vitamin A — 49%
Vitamin C — 45%
Iron — 28%