Lentil Beet Salad with Feta
Lentil Beet Salad with Feta - Flavor packed lunch to go
Healthy, because
Even smarter
Nutritional values
The pigment betanin from beets scavenges free radicals as an antioxidant and thus acts as a super cell protector. Arugula offers plenty of vitamin C, which strengthens the immune system. The also contained B-vitamin folic acid is needed for blood formation and keeps the cardiovascular system fit.
Meal Prep has been all the rage for a while now, and for good reason. Pre-cooked meals save time, make healthy eating easier, help with cravings, and are easy on the wallet too. For example, mixed salads with buckwheat, lentils or potatoes are particularly suitable.
(Percentage of daily recommendation)
| Calorie | 478 cal. | (23 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 20.7 μg | (35 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 682 mg | (17 %) | ||
| Calcium | 169 mg | (17 %) | ||
| Magnesium | 148 mg | (49 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 10.3 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 8 ozs brown Lentils
- 4 ½ ozs Quinoa
- salt
- 11 ozs Beets (pre-cooked and vacuumed)
- 1 handful Arugula
- 7 ozs Feta (crumbled)
- 2 Tbsps Sunflower seed
- 2 Tbsps Pumpkin seed
- 2 Tbsps apple cider vinegar
- 4 Tbsps lemon juice
- 1 tsp Mustard
- peppers
- 1 tsp honey
- 4 Tbsps olive oil
Kitchen utensils
Preparation steps
Drain lentils in a colander, rinse and drain. Rinse quinoa in another colander, add to double the amount of boiling salted water and cook over medium heat for about 10 minutes until al dente. Then drain, and drain again well and let cool.
Meanwhile, drain beets and cut them into bite-sized pieces. Sort out arugula, wash, shake dry and pluck a little smaller if desired. Crumble feta. Roast sunflower seeds in a pan without fat over low heat for 2 minutes; then let cool down again.
Mix a dressing with vinegar, lemon juice, mustard, salt, pepper, honey and oil and season to taste.
Mix dressing with lentils, quinoa and beets. Pour into glass jars, layering in some arugula. Sprinkle salads with feta, seeds and remaining arugula, grind over with pepper and serve or close with lids to take away.
