Salad of roasted beets, lentils and goat’s cheese

Salad of roasted beets, lentils and goat’s cheese.

Beetroot is a very nutritious vegetable, in which the tuber and leaves can be eaten. It is a great addition to salads or soups, and will definitely leave your plate colorful. You can also make juices, bake in the oven, or puree and use as a sugar substitute in cakes. Check out  my delicious chocolate and beet brownie recipe here.

Beetroot.

Nutrition Facts of Beets
Beets are constitute by

• 87% water
• 8% carbohydrates
• 2-3% fiber

One cup of cooked beets (136 g) = 60 Kcal

Beets contain:

• Folic acid and iron - helping in the formation of red blood cells, recommended for cases of anemia
• Vitamin C - important for a healthy immune system and healthy skin
• Potassium - important for regulating blood pressure
• Manganese - important for the proper functioning of the nervous system and enzymes
• Glucose, sucrose, and fructose - sugars that provide energy and can be used to sweeten recipes and sugar production
• Fiber - important for good intestinal health
• Fructans - can cause some symptoms in people who suffer from IBS
• Nitrates - can improve the efficient use of oxygen and thus performance in physical activity, such as cycling or running
• Oxalates - can contribute to the formation of kidney stones, so beet consumption is not recommended for people with kidney stones

Beets change the color of urine to pink, so don't be alarmed. This is normal after drinking beet.

Nutritional facts - beetroot.

This delicious salad is a very quick and easy recipe to prepare. It can be served with rice or quinoa, for a complete meal, or simply as an accompaniment.

Ingredients

• 2 diced beets
• 1 tablespoon of thyme
• 1 tablespoon of extra virgin olive oil
• 300 g of green lentils, cooked
• Green and yellow pepper, diced
• A handful of spinach leaves
• 100 g of goat’s cheese, diced
• Chopped fresh parsley
• Chopped fresh coriander
• 40 g roasted cashews
• Lemon juice

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Recipe ingredients - Salad of roasted beets, lentils and goat’s cheese.

Method
Mix the diced beets with olive oil and thyme. Place on a baking tray at 200C for 20 minutes.
In a container, mix the remaining ingredients and add the roasted beets.
It can be served with rice or quinoa, for a complete meal, or simply as an accompaniment.

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Recipe method - Salad of roasted beets, lentils and goat’s cheese.

Joana Jardim
​Founder of Your Diet Advice
UK Registered Dietitian, MSc Clinical Nutrition