Beet, Lentil and Bean Salad
Beet, Lentil and Bean Salad - Vegan autumn and winter dish with high quality protein sources
Healthy, because
Even smarter
Nutritional values
Ginger provides numerous pungent substances, including gingerol, for example: it has been proven to relieve discomfort such as abdominal cramps, stimulate blood circulation and get the circulation going.
In summer you can use fresh beans and peas instead of frozen legumes. If you like, you can also replace the walnut kernels with other nuts or seeds, for example hazelnuts or pumpkin seeds.
(Percentage of daily recommendation)
| Calorie | 624 cal. | (30 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 18 g | (72 %) | ||
| Roughage | 22 g | (73 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 97.1 μg | (162 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 266 μg | (89 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 18.6 μg | (41 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 1,662 mg | (42 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 221 mg | (74 %) | ||
| Iron | 8.7 mg | (58 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 233 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 23 g |
Ingredients
- Ingredients
- 14 ozs Beets
- salt
- 1 Tbsp caraway seeds
- 1 ¾ ozs White vinegar
- 3 Tbsps Raw cane sugar
- 10 ozs Orange juice
- 11 ozs Vegetable broth
- 7 ozs yellow Lentils
- 6 ozs frozen Green beans
- 5 ozs frozen Broad bean (or fava beans)
- 4 ozs frozen Peas
- 1 oz Baby spinach
- 1 ½ ozs ginger
- 1 handful mint
- 4 Tbsps white balsamic vinegar
- 4 Tbsps lemon juice
- 1 Tbsp Maple syrup
- peppers
- 2 ozs olive oil
- 2 ozs walnut kernels (4 TBSP.)
Preparation steps
Clean beet, peel and cut into narrow wedges or strips. Cook in boiling salted water with caraway seeds, white wine vinegar and sugar for 35-40 minutes at low heat.
In the meantime, bring orange juice and vegetable broth to a boil. Cover and cook the lentils in it over low heat for 20 minutes.
Cook green beans, broad beans and peas in boiling salted water for 6-8 minutes, drain, rinse and drain well. Wash spinach and spin dry.
For the dressing: peel and finely grate the ginger. Wash mint, shake dry, and finely chop leaves. Mix ginger, mint, balsamic vinegar, lemon juice, maple syrup, salt, and pepper, and then whisk in oil.
Coarsely chop nuts. Drain beets and lentils. Mix with beans, peas and dressing. Carefully mix in spinach, spread everything on a platter and serve sprinkled with nuts.
