Lentil Beet Barley Salad
Lentil Beet Barley Salad - Pink puree with crisp greens
Healthy, because
Even smarter
Nutritional values
Lentils score with a lot of vegetable protein - and thus, in combination with the abundant fiber contained in the dish, make you feel full for a really long time. Allspice combines the flavors of nutmeg, clove, cinnamon and pepper. The spice has an invigorating effect, aids digestion and helps against flatulence and other intestinal complaints.
Out of season for fresh beet, you can either use the vacuum-packed tubers that have already been precooked, or simply prepare the puree with other root vegetables such as carrots.
(Percentage of daily recommendation)
| Calorie | 619 cal. | (29 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 81.3 μg | (136 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 179 μg | (60 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,150 mg | (29 %) | ||
| Calcium | 247 mg | (25 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 10.9 g | |||
| Uric acid | 177 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 10 ozs beets (2 )
- 6 Tbsps olive oil
- salt
- peppers
- 8 ozs Beluga lentil
- 3 ozs Pearl barley
- 1 garlic clove
- 1 Tbsp hazelnut kernels
- 1 bunch Radish
- 1 bunch Arugula
- 4 sprigs mint
- 12 ozs Celery
- 7 ozs Feta
- 1 Tbsp Walnut oil
- 1 pinch ground allspice
- 1 pinch cayenne pepper
- 2 Tbsps lemon juice
Preparation steps
Clean and peel beet tubers, cut into slices, and place on a baking tray lined with baking paper. Drizzle with 2 tablespoons olive oil, salt, and pepper. Cook in a preheated oven at 180 °C / 350 °F for 35 minutes until soft. Then remove.
Meanwhile, rinse lentils and pearl barley in a sieve. Cook in a pot of boiling salted water for 30 minutes until al dente. Drain in a colander, drain and let cool.
Along the way, peel garlic and cut in half. Coarsely chop hazelnuts. Clean, wash and slice radishes. Wash arugula and mint and shake dry. Clean, wash and thinly slice celery. Crumble feta.
Cut beet slices in half and puree finely with 2 tbsp. olive oil, walnut oil, garlic, hazelnuts, salt, allspice and cayenne pepper using a hand blender. Season beet puree with salt and pepper.
Mix lemon juice with remaining oil, salt and pepper. Arrange the lentils and pearl barley with the beet puree, arugula, mint, celery, radish and feta and drizzle with dressing.
