Lentil, beetroot, mint and green bean salad
Summary
Lentil, beetroot, mint, and green bean salad is not only a delightful burst of flavors and colors, but it’s a nutrient-rich, heart-healthy addition to your meal repertoire. If you’ve been searching for that perfect salad that combines wholesome ingredients, punchy flavors, and a touch of gourmet flair, look no further! Let’s dive right in and discover the magic behind this salad.
Ingredients
- Lentils: 1 cup (240 ml)
- Beetroots: 3 medium-sized, peeled and diced
- Mint leaves: 1/2 cup (120 ml), finely chopped
- Green beans: 1 cup (240 ml), chopped
- Olive oil: 2 tablespoons (30 ml)
- Lemon juice: 1 tablespoon (15 ml)
- Garlic: 2 cloves, minced
- Salt: 1/2 teaspoon (2.5 ml)
- Black pepper: 1/4 teaspoon (1.25 ml)
- Red onion: 1/2, finely chopped
time
Preparation: 15 minutes
Cooking: 30 minutes
Total: 45 minutes
Serves 4.
Nutritional Facts (Per Serving)
- Calories: 240
- Proteins: 12g
- Carbohydrates: 42g
- Dietary Fiber: 16g
- Fats: 3.5g
- Sugars: 8g
- Sodium: 320mg
Instructions
- Begin by boiling the lentils in a large pot of water until they’re tender but still maintain a bite, roughly 20-25 minutes.
- As the lentils cook, steam the diced beetroots and green beans in a separate steamer or pot until they are tender-crisp, which should take about 10-12 minutes.
- In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and black pepper to create a tangy dressing.
- Once the lentils, beetroot, and green beans are ready, drain them and let them cool slightly.
- Toss these ingredients into a large salad bowl.
- Sprinkle in the finely chopped red onion and mint leaves.
- Drizzle the dressing over the lentil, beetroot, mint, and green bean mixture. Give everything a gentle mix to ensure the salad is well coated.
- Allow the salad to sit for about 10 minutes, letting the flavors meld together.
Tips
- Opt for fresh, organic beetroot for the best flavor.
- The salad can be refrigerated for up to two days, but it’s best enjoyed fresh.
- If you’re not a fan of raw onions, you can lightly sauté them for a milder flavor.
- Adjust the amount of mint according to your preference. More mint gives a refreshing kick!
Serving and enjoying Lentil, beetroot, mint and green bean salad
- This lentil, beetroot, mint, and green bean salad pairs beautifully with grilled chicken or tofu for a protein-packed meal.
- Serve it as a standalone dish for a light lunch or a side dish for dinners.
- The vibrant colors make it perfect for picnics and outdoor gatherings.
- For a touch of creaminess, you can sprinkle some feta cheese on top, although this is entirely optional.
Remember, the key to enjoying the lentil, beetroot, mint, and green bean salad is to relish the fusion of textures and flavors. It’s the kind of dish that not only satisfies your taste buds but also ensures you’re packing in nutrients with every bite. So, the next time you’re wondering what to whip up that’s both tasty and healthy, let this salad be your go-to choice.
LENTIL, BEETROOT, MINT AND GREEN BEAN SALAD
Lentil, beetroot, mint, and green bean salad is not only a delightful burst of flavors and colors, but it’s a nutrient-rich, heart-healthy addition to your meal repertoire. If you’ve been searching for that perfect salad that combines wholesome ingredients, punchy flavors, and a touch of gourmet flair, look no further! Let’s dive right in and discover the magic behind this salad.
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Nutritions
Nutrition Facts
LENTIL, BEETROOT, MINT AND GREEN BEAN SALAD
Amount per Serving
Calories
240
% Daily Value*
Fat
3.5
g
5
%
Sodium
320
mg
14
%
Carbohydrates
42
g
14
%
Fiber
16
g
67
%
Sugar
8
g
9
%
Protein
12
g
24
%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
- Lentils: 1 cup 240 ml
- Beetroots: 3 medium-sized peeled and diced
- Mint leaves: 1/2 cup 120 ml, finely chopped
- Green beans: 1 cup 240 ml, chopped
- Olive oil: 2 tablespoons 30 ml
- Lemon juice: 1 tablespoon 15 ml
- Garlic: 2 cloves minced
- Salt: 1/2 teaspoon 2.5 ml
- Black pepper: 1/4 teaspoon 1.25 ml
- Red onion: 1/2 finely chopped
Instructions
- Begin by boiling the lentils in a large pot of water until they’re tender but still maintain a bite, roughly 20-25 minutes.
- As the lentils cook, steam the diced beetroots and green beans in a separate steamer or pot until they are tender-crisp, which should take about 10-12 minutes.
- In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and black pepper to create a tangy dressing.
- Once the lentils, beetroot, and green beans are ready, drain them and let them cool slightly.
- Toss these ingredients into a large salad bowl.
- Sprinkle in the finely chopped red onion and mint leaves.
- Drizzle the dressing over the lentil, beetroot, mint, and green bean mixture. Give everything a gentle mix to ensure the salad is well coated.
- Allow the salad to sit for about 10 minutes, letting the flavors meld together.
Notes
TIPS
Opt for fresh, organic beetroot for the best flavor.
The salad can be refrigerated for up to two days, but it’s best enjoyed fresh.
If you’re not a fan of raw onions, you can lightly sauté them for a milder flavor.
Adjust the amount of mint according to your preference. More mint gives a refreshing kick!
SERVING SUGGESTIONS
This lentil, beetroot, mint, and green bean salad pairs beautifully with grilled chicken or tofu for a protein-packed meal.
Serve it as a standalone dish for a light lunch or a side dish for dinners.
The vibrant colors make it perfect for picnics and outdoor gatherings.
For a touch of creaminess, you can sprinkle some feta cheese on top, although this is entirely optional.
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