Protein-Packed Vegetarian Recipe

Lentil Beet Salad with Feta

4.9
Average: 4.9 (10 votes)
(10 votes)
Lentil Beet Salad with Feta

Lentil Beet Salad with Feta - Flavor packed lunch to go

share Share
print
bookmark_border Copy URL
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
478
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie478 cal.(23 %)
Protein20 g(20 %)
Fat28 g(24 %)
Carbohydrates36 g(24 %)
Sugar added1 g(4 %)
Roughage7.2 g(24 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin K20.7 μg(35 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.2 mg(14 %)
Folate89 μg(30 %)
Pantothenic acid0.7 mg(12 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C12 mg(13 %)
Potassium682 mg(17 %)
Calcium169 mg(17 %)
Magnesium148 mg(49 %)
Iron3.4 mg(23 %)
Iodine41 μg(21 %)
Zinc2.9 mg(36 %)
Saturated fatty acids10.3 g
Uric acid82 mg
Cholesterol35 mg
Complete sugar10 g

Ingredients

for
4
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
How healthy are the main ingredients?
LentilFetaQuinoaArugulaolive oilSunflower seed
Preparation

Kitchen utensils

4 canning jars (à approx. 400 ml)

Preparation steps

1.

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.

2.

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.

3.

Mix a dressing with vinegar, lemon juice, mustard, salt, pepper, honey and oil and season to taste.

4.

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.