2017-08-21
Spinach, lentil, beetroot & walnut salad
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Spinach, lentil, beetroot & walnut salad

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A colourful and delicious salad that will complement your choice of beef or lamb perfectly. This recipe provides over a quarter of an adults’ recommended daily fibre intake.
<b>Prep:</b> 15 mins Prep: 15 mins
<b>Cook:</b>  Cook:
Serves 4 as a side dish Serves 4 as a side dish
Low Fat Low Fat
Low Sodium Low Sodium
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Ingredients

Salad Ingredients:

  • ¼ cup toasted walnuts
  • 4 cups packed baby spinach
  • Red onion halved and thinly cut
  • 2 tablespoons red wine vinegar
  • 5 small cooked baby beetroot cut into wedges
  • 1 capsicum thinly sliced
  • ¼ cup green mung bean sprout
  • 400g tin brown lentils, washed and well-drained
     

Dressing Ingredients:

  • 5 tablespoon olive oil
  • 3 table spoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon wholegrain mustard

Method

Combine all the dressing ingredients in jar and shake. Place in the fridge until ready to use.

Pour red wine vinegar over sliced red onion. Massage onion a little and leave to sit for 10 minutes and drain off a vinegar before adding to salad.

Toast walnuts in a dry fry-pan and allow to cool.

Assemble all ingredients on a shallow platter or bowl, sprinkle walnuts over the top and drizzle dressing over.

  • Goes Great With
  • Nutrition
  • Tips & Tricks

Nutrition Information Per Serving

Serving size: 451g
Energy kJ (kcal) 1720 (411)
Protein (g) 14
Fat (g) 24
Saturated (g) 3.5
Carbohydrate (g) 29.3
Sugars (g) 14.5
Sodium (mg) 143
Iron (mg) 5.5
Vitamin C (mg) 65.9
Fibre (g) 10.8
Potassium (mg) 1398
Vitamin A (µg) 243
Magnesium (mg) 118
Folate  (µg) 348

This recipe provides over a quarter of an adults’ recommended daily fibre intake and the vitamin C from the vegetables and the haem iron from the meat (if served alongside red meat) will increase the non-haem iron absorption from the whole meal.

  • We used pre-cooked baby beetroot (available in most supermarkets)

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BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
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