Beet and Carrot Lentil Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
49%
Beet and Carrot Lentil Salad
60 min.
8
119kcal

Suggestions

Ingredients

  • small beets 
  •  carrots shredded
  • 0.5 bunch cilantro leaves fresh finely chopped
  •  green onions chopped
  •  lemon zest juiced
  • cup lentils french
  • 0.5 teaspoon salt 
  •  vine-ripened tomatoes chopped
  • cups water 

Equipment

  • food processor
  • bowl
  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Pour enough water into a baking dish to cover bottom with about 1/2 inch of water; add beets.
  3. Bake in the preheated oven until beets are tender when poked with a fork, about 45 minutes.
  4. Transfer beets to bowl of cold water until cool enough to handle.
  5. Bring 3 cups water to a boil in saucepan; add lentils and salt. Reduce heat and simmer until lentils are tender, about 20 minutes.
  6. Drain.
  7. Remove beets from water, pat dry, and slice ends and outer skin off each beet. Roughly chop beets and grate in the food processor.
  8. Mix beets, lentils, tomatoes, carrots, cilantro, green onions, lemon zest, and lemon juice together in a bowl; season with salt.

Nutrition Facts

Calories119kcal
Protein25.34%
Fat3.74%
Carbs70.92%

Properties

Glycemic Index
18.6
Glycemic Load
1.87
Inflammation Score
-10
Nutrition Score
11.315652044571%

Flavonoids

Naringenin
0.52mg
Luteolin
0.03mg
Kaempferol
0.24mg
Myricetin
0.11mg
Quercetin
1.58mg

Nutrients percent of daily need

Calories:119.47kcal
5.97%
Fat:0.5g
0.77%
Saturated Fat:0.03g
0.22%
Carbohydrates:21.35g
7.12%
Net Carbohydrates:11.64g
4.23%
Sugar:4.24g
4.71%
Cholesterol:0mg
0%
Sodium:177.83mg
7.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.63g
15.25%
Vitamin A:5849.6IU
116.99%
Fiber:9.71g
38.85%
Vitamin K:27.17µg
25.88%
Vitamin C:18.07mg
21.9%
Iron:2.24mg
12.45%
Potassium:307.37mg
8.78%
Manganese:0.15mg
7.32%
Folate:22.87µg
5.72%
Vitamin B6:0.11mg
5.65%
Vitamin E:0.68mg
4.51%
Calcium:44.3mg
4.43%
Copper:0.08mg
4.15%
Vitamin B3:0.81mg
4.06%
Magnesium:15.02mg
3.75%
Vitamin B1:0.05mg
3.63%
Phosphorus:32.56mg
3.26%
Vitamin B2:0.04mg
2.42%
Zinc:0.25mg
1.68%
Vitamin B5:0.17mg
1.68%
Source:Allrecipes