Protein-Packed Vegetarian Recipe

Lentil Beet Barley Salad

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Average: 5 (2 votes)
(2 votes)
Lentil Beet Barley Salad

Lentil Beet Barley Salad - Pink puree with crisp greens

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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
619
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie619 kcal(29 %)
Protein27 g(28 %)
Fat33 g(28 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage10.8 g(36 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4.2 mg(35 %)
Vitamin K81.3 μg(136 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.6 mg(63 %)
Vitamin B₆0.5 mg(36 %)
Folate179 μg(60 %)
Pantothenic acid1.3 mg(22 %)
Biotin9.1 μg(20 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C35 mg(37 %)
Potassium1,150 mg(29 %)
Calcium247 mg(25 %)
Magnesium134 mg(45 %)
Iron6.6 mg(44 %)
Iodine41 μg(21 %)
Zinc3.6 mg(45 %)
Saturated fatty acids10.9 g
Uric acid177 mg
Cholesterol35 mg
Complete sugar10 g

Ingredients

for
4
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
How healthy are the main ingredients?
RadishFetaArugulaCeleryolive oilWalnut oil

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.