Lentil, carrot and beetroot salad

This fuss-free lentil salad ticks all the boxes - it’s heart-healthy, filling and bursting with zesty flavour.

4

15m

Note: + standing time

30m

Ingredients

  • 1 (about 200g) small beetroot, peeled, cut into thin wedges
  • 1 bunch Dutch carrots, trimmed, or 400g baby carrots, peeled, halved lengthways
  • 1 cup (200g) brown lentils
  • 150g green beans, trimmed
  • 60g baby spinach leaves
  • 2 tbs chopped chives
  • 1/4 cup flat-leaf parsley leaves
  • 1/4 cup basil leaves
  • 1/4 cup (60ml) red wine vinegar
  • 2 tsp extra virgin olive oil
  • 1/4 cup (30g) pecans, coarsely chopped

Method

STEP 1

Preheat oven to 180˚C. Line a small roasting pan with baking paper. Place the beetroot and carrots in the pan and lightly spray with olive oil spray. Roast for 30 mins or until vegetables are tender.

STEP 2

Meanwhile, place the lentils and 2 cups (500ml) water in a large saucepan. Bring to the boil over high heat. Reduce to a simmer and cook for 25 mins or until lentils are tender.

STEP 3

Place the beans in a heatproof bowl and pour over enough boiling water to cover. Set aside for 2 mins to stand. Refresh under cold water and drain well.

STEP 4

Combine the lentils, spinach, chives, parsley and basil in a large bowl. Arrange on a serving platter and top with the beetroot, carrots and beans. Combine the vinegar and oil in a small bowl and drizzle over the salad. Sprinkle with pecan and season with pepper to serve.

 

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For personalised heart health information and support, contact the Heart Foundation Helpline 13 11 12.

Nutritional information

Energy 1003kJ/240 cals (12%) Protein 14g (28%) Fat 4g (6%) Sat Fat 1g (4%) Sodium 61mg (3%) Carbs 31 (10%) Sugar 9g (10%) Dietary Fibre 11g (37%) 

Dietary information

Dairy-free
Egg-free
Gluten-free
Lactose-free
Peanut-free
Sesame-free
Soy-free
No added sugar
Wheat-free
Yeast-free
Vegan
Vegetarian

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