Beetroot Lentil Salad
Here are two superstar ingredients in combination! Lentils with their well-renowned plant protein power and beetroot with its high amount of nitrates, which turn into nitric oxide in the body, for more ‘vasodilation’ (read: wider open blood vessels = more oxygen and blood delivery to working muscles). Now that’s good news for your training at FIT!
Beetroot Lentil Salad (serves 4)
Ingredients:
1 cup (200g) French-style (or Puy) lentils, soaked overnight and drained
1 large beetroot, peeled and diced
1 fresh or dried bay leaf
1 tablespoon balsamic vinegar
1 teaspoon pomegranate molasses (optional, see note below)
3 tablespoons extra virgin olive oil
Salt and black pepper, to taste
Fresh green salad, to serve
Method:
Put the lentils, diced beetroot and bay leaf in a large pan, cover with water, and bring to a boil. Turn the heat down, and simmer for 5 minutes, or until the lentils are just tender.
Pour the lentils and beetroot carefully into a colander to drain well. Remove the bay leaf. Once drained, transfer to a large mixing bowl.
In a small bowl, make the dressing for your salad, by whisking together the balsamic vinegar, pomegranate molasses (if using) and oil. Season to taste with salt and pepper.
Add the dressing to the lentils and beetroot, and stir gently until mixed through.
Serve as a light but satisfying lunch with some fresh green leaves (maybe throw in a few cubes of reduced fat feta), or as a tasty side with your main meal – it goes particularly well with grilled lean beef steaks, venison or kangaroo.
Note: The pomegranate molasses in this recipe is optional, but it does add a lovely depth to the dressing, at once sweet but tangy, to complement the natural sugars in the beetroot. Pomegranate molasses can be purchased at Middle Eastern food stores, and some larger supermarkets.
Nutrition information (per serve): energy 950kJ, protein 7.8g, total fat 14.1g, saturated fat 2.2g, carbohydrate 14.6g, sugars 5.6g, sodium 410mg
Did you know? All legumes, including lentils, contain prebiotic fibres which are the preferred food source for the good bacteria in our gut.
Jade Petitat is a Power Living certified yoga teacher, who combines traditional yogic philosophy with a modern-day approach to give participants a challenging, yet nurturing practice. When she is not on her mat, Jade works as an Accredited Practising Dietitian and is mum to a sweet little yogini.
