EatSmarter exclusive recipe

Beet and Carrot Salad

with Sprouts and Feta Cheese
5
Average: 5 (2 votes)
(2 votes)
Beet and Carrot Salad

Beet and Carrot Salad - A slightly bitter mix of ingredients on Batavia lettuce, topped with a lemon-honey dressing

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Health Score:
Health Score
9,4 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
242
calories
Calories

Healthy, because

Even smarter

Nutritional values

The high fibre content of this salad is particularly striking; it not only ensures a long-lasting feeling of satiety, but also supports the intestine in its work. In addition, the salad has plenty of folic acid to support the breakdown of homocysteine. A high homocysteine level damages the blood vessels and, according to studies, increases the risk of thrombosis, stroke and heart attack.

Prepare the raw vegetables with organic carrots and beetroot if possible. Root and tuber vegetables absorb a lot of nitrate through chemical fertilization in conventional agriculture, which can be transformed into carcinogenic nitrosamines in the body.

1 serving contains
(Percentage of daily recommendation)
Calorie242 kcal(12 %)
Protein7 g(7 %)
Fat14 g(12 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1.4 mg(175 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.1 mg(7 %)
Folate110 μg(37 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C28 mg(29 %)
Potassium641 mg(16 %)
Calcium176 mg(18 %)
Magnesium55 mg(18 %)
Iron3.2 mg(21 %)
Iodine19 μg(10 %)
Zinc1.5 mg(19 %)
Saturated fatty acids4.3 g
Uric acid45 mg
Cholesterol10 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
small Beets
2
1
½ small head
Lettuce (Leafy Green )
2 ounces
Sprouts (preferably radish sprouts)
1 teaspoon
2 tablespoons
3 ounces
Preparation

Kitchen utensils

1 Small knife, 1 Peeler, 1 Cutting board, 1 Coarse grater, 1 Citrus juicer, 1 Large knife, 1 Salad spinner, 1 Sieve, 1 large Bowl, 1 Salad server, 1 Small bowl, 1 Whisk, 1 optional Rubber gloves

Preparation steps

1.
Beet and Carrot Salad preparation step 1

Rinse beet thoroughly under running water, peel and grate on a box grater into a bowl. If desired, work with rubber gloves to prevent staining hands.

2.
Beet and Carrot Salad preparation step 2

Trim carrots, rinse, peel and grate.

3.
Beet and Carrot Salad preparation step 3

Cut lemon in half and squeeze. Mix half of the juice with carrots and beets.

4.
Beet and Carrot Salad preparation step 4

Clean the lettuce, rinse, spin dry and cut into bite-sized pieces.

5.
Beet and Carrot Salad preparation step 5

Rinse sprouts in a sieve and drain well. Toss with the lettuce, carrots and beetroot.

6.
Beet and Carrot Salad preparation step 6

Mix remaining lemon juice with honey and oil in a small bowl and season with salt and pepper. Mix into the salad. Cut feta cheese into cubes, sprinkle over the salad and serve.