Lentil, beetroot and hazelnut salad
- Jaunary 2015
- Serves 4
- Hands-on time 10 min, simmering time 20 min
Amelia Freer’s healthy winter salad mixes lentils, winter vegetables, nuts, herbs and a zingy ginger dressing for a nourishing vegan meal.
Or, try this easy vegetarian lentil salad with roasted shallots and parsnips – a healthy way to use up leftover Christmas vegetables.
- 22.7g (2.8g saturated)
- 33.3g (4.2g sugars)
- 250g puy lentils, rinsed
- 625ml filtered water (see tip)
- 3 cooked (unpickled) beetroot, cut into small cubes
- 2 spring onions, finely sliced
- 2 tbsp hazelnuts, roughly chopped
- Handful fresh mint, roughly chopped
- Handful fresh parsley, roughly chopped
For the ginger dressing
- 2cm piece fresh ginger, roughly chopped
- 1 tsp dijon mustard
- 6 tbsp olive oil
- 1 tbsp apple cider vinegar
- Put the lentils in a medium saucepan and cover with the filtered water. Bring to the boil, then reduce the heat and simmer for 20 minutes or until all the liquid has evaporated and the lentils are cooked with bite.
- Transfer the lentils to a large bowl and leave to cool, or rinse under cold water in a sieve to cool quickly.
- Once the lentils are cool, add the beetroot, spring onions, hazelnuts and herbs, then stir to combine.
- To make the dressing, put the ginger, mustard, oil and vinegar in a bowl and whizz with a stick blender. Season, then drizzle over the salad.
Recipe from Eat. Nourish. Glow by Amelia Freer (£16.99; HarperCollins)
Amelia Freer “Nourish yourself with this welcoming salad, complete with warming ginger dressing. The beetroot adds that splash of colour I love so much.”
Some people believe that removing impurities from your water gives food a cleaner taste. If you have a water filter, try it to see if you can tell the difference.
Health editor Anne Montague says: “The heart-healthy mix of fibre-rich beetroot (which is also high in potassium and nitrates) and lentils, along with the monounsaturated fats in hazelnuts, are thought to help lower cholesterol and blood pressure. Lentils and beetroot are also rich in iron, which helps boost energy levels.”
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