Beetroot and lentil salad - Your Optimum...

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S W : sweet | P: pungent | S A : salty | S O : sour | B: bitter *ground spices, unless specified otherwise BEETROOT AND LENTIL SALAD PORTIONS: 4 PREP TIME: 25 MIN COOKING TIME: 35-40 MIN INGREDIENTS: × 200g dry green lentils × 1 bunch organic beetroot (3 medium or 5 small) × 1 shallot × 1 clove garlic × 1 tsp raw honey × 1 Tbsp flaxseed oil × 1 tsp lemon juice × 2 Tbsp sunflower seeds × 60g wild rocket × fresh herbs – coriander, mint, basil etc. SPICES*: sea salt, black pepper, turmeric 1. First, soak the lentils overnight in 500ml filtered water and a teaspoon of apple cider vinegar or lemon juice. 2. SA: The next day, rinse lentils until running water and pour fresh 500ml water and a pinch of salt. Bring to boil and cook without the lid for 15min, then cover with a lid and cook for additional 10- 15min until tender but still firm. Rise and cool down on a colander. 3. SW: At the same time, bring 700ml of water to boil with a pinch of turmeric. Cut the leaves and hard stems of beetroot and add to boiling water in its skin. Add a pinch of salt and cook for approx. 35-40min until tender. Rinse, cool down, peel (wear gloves to protect your hands from dying) and dice beetroot, then transfer into a glass bowl. 4. SW: Heat up a dry pan on a medium gas and toast the sunflower seeds until golden and fragrant. Toss them frequently to avoid burning. Add to the bowl. 5. P: Finely dice shallot and add to bowl. Add some black pepper. Common allergens: × Sunflower seeds Equipment used: × small pan × 2 medium pots or saucepans with lids Optional additions: × Add diced and lightly fried (until crispy) pancetta or bacon rashers (SA). × Replace rocket (B) with baby spinach (SW). × Add soft-boiled eggs for additional protein (SW). × Add moderate amount of feta cheese (SA). Beetroot is absolutely packed with nutrients and phytonutrients but somehow it doesn’t often appear on our tables. To promote beetroot and all the goodness that comes with it, I came up with this salad that can be eater warm or at room temperature. This recipe allows for many modifications – add bacon, feta cheese or eggs to make it more appealing to you. It is important to soak the lentils overnight as this process helps to get rid of phytic acid and makes all pulses more digestible. youroptimumnutrition.co.uk

Transcript of Beetroot and lentil salad - Your Optimum...

S W : sweet | P: pungent | S A : salty | S O : sour | B: bitter

*ground spices, unless specified otherwise

BEETROOT AND LENTIL SALAD POR TI ON S: 4 PR EP TIM E : 25 MIN COO KI NG TIM E : 35-4 0 MI N

I N G R E D I E N T S :

× 200g dry green lentils

× 1 bunch organic beetroot

(3 medium or 5 small)

× 1 shallot

× 1 clove garlic

× 1 tsp raw honey

× 1 Tbsp flaxseed oil

× 1 tsp lemon juice

× 2 Tbsp sunflower seeds

× 60g wild rocket

× fresh herbs – coriander,

mint, basil etc.

S P I C E S * :

sea salt, black pepper,

turmeric

1. First, soak the lentils overnight in 500ml filtered

water and a teaspoon of apple cider vinegar or

lemon juice.

2. SA: The next day, rinse lentils until running water

and pour fresh 500ml water and a pinch of salt.

Bring to boil and cook without the lid for 15min,

then cover with a lid and cook for additional 10-

15min until tender but still firm. Rise and cool

down on a colander.

3. SW: At the same time, bring 700ml of water to

boil with a pinch of turmeric. Cut the leaves and

hard stems of beetroot and add to boiling water

in its skin. Add a pinch of salt and cook for

approx. 35-40min until tender. Rinse, cool down,

peel (wear gloves to protect your hands from

dying) and dice beetroot, then transfer into a

glass bowl.

4. SW: Heat up a dry pan on a medium gas and

toast the sunflower seeds until golden and

fragrant. Toss them frequently to avoid burning.

Add to the bowl.

5. P: Finely dice shallot and add to bowl. Add some

black pepper.

Common allergens:

× Sunflower seeds

Equipment used:

× small pan × 2 medium pots or

saucepans with lids

Optional additions:

× Add diced and lightly fried (until crispy) pancetta or bacon rashers (SA).

× Replace rocket (B) with baby spinach (SW).

× Add soft-boiled eggs for additional protein (SW).

× Add moderate amount of feta cheese (SA).

Beetroot is absolutely packed with nutrients and phytonutrients but somehow it doesn’t often appear on our tables. To promote beetroot and all the goodness that comes with it, I came up with this salad that can be eater warm or at room temperature. This recipe allows for many modifications – add bacon, feta cheese or eggs to make it more appealing to you. It is important to soak the lentils overnight as this process helps to get rid of phytic acid and makes all pulses more digestible.

youroptimumnutrition.co.uk

youroptimumnutrition.co.uk

6. SA: season with a pinch or two of salt, mix well.

7. SO: add basil leaves.

8. B: rinse rocket, dry on a tea towel and add to the bowl.

9. Lastly, prepare a dressing in a small jar – flaxseed (or other unsaturated, cold

pressed oil), minced garlic, black pepper, pinch of salt, lemon juice, pinch

turmeric, honey. Close the lid and shake well. Pour over the salad and mix all

ingredients together.

Voila!