Warm Beet and Lentil Salad with Goat Cheese

Gluten Free
Very Healthy
Health score
100%
Warm Beet and Lentil Salad with Goat Cheese
55 min.
4
974kcal

Suggestions

Ingredients

  • tablespoons apple cider vinegar 
  • medium beets 1-inch-thick peeled cut into wedges
  •  carrots diced
  •  cinnamon sticks 
  • 1.3 cups green lentils french
  • large bunch frisée 
  • cloves garlic chopped
  • ounce log goat cheese 
  • 0.3 cup hazelnuts finely chopped
  • tablespoon honey 
  •  juice of lemon 
  • servings kosher salt and pepper freshly ground
  •  leeks white halved lengthwise chopped
  • 0.3 cup olive oil extra-virgin plus more for drizzling
  • tablespoons olive oil extra-virgin plus more for drizzling
  • 18 ounce center-cut salmon fillets skinless
  • medium shallots minced
  • pinch sugar 
  • bunch swiss chard 
  • 0.3 pound bacon thick-cut sliced
  • tablespoon tomato paste 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • oven
  • whisk
  • roasting pan
  • microwave
  • slotted spoon

Directions

  1. Preheat the oven to 40
  2. Toss the beets with 3 tablespoons olive oil in a roasting pan and season with salt and pepper. Roast until tender, 30 minutes.
  3. Meanwhile, season the nuts with salt and pepper in a shallow bowl.
  4. Cut the goat cheese into 4 even rounds. Press the cut sides in the nuts and set aside. Warm the lentils in the microwave or in a saucepan and season with salt and pepper.
  5. Cook the bacon in a skillet over medium-high heat until crisp, 10 minutes, and transfer to paper towels with a slotted spoon.
  6. Add the shallot to the pan drippings and cook for 20 seconds.
  7. Remove from the heat; whisk in the vinegar and sugar.
  8. Remove the beets from the oven and warm the nut-crusted goat cheese on the hot roasting pan. Toss the frisee with the bacon and dressing and divide among bowls. Top the salads with beets, lentils and a round of goat cheese.
  9. Drizzle with more olive oil.
  10. Per serving: Calories 482; Fat 39 g (Saturated 12 g); Cholesterol 42 mg; Sodium 571 mg; Carbohydrate 19 g; Fiber 5 g; Protein 15 g
  11. Photograph by Antonis Achilleos
  12. Heat 1/4 cup olive oil in a skillet over medium heat.
  13. Add the leeks and carrots and cook until tender, 5 minutes.
  14. Add the garlic and tomato paste and cook 1 minute. Increase the heat to high; add 4 cups water, the cinnamon stick and lentils. Bring to a boil, then reduce the heat to medium-high, cover and simmer until tender, 20 minutes.
  15. Meanwhile, remove the Swiss chard stems; reserve 3 leaves and chop the rest.
  16. Place the whole leaves over the lentils, cover and wilt, 1 minute.
  17. Remove the chard and cover the lentils. Season the salmon with salt and pepper and wrap a wilted chard leaf around each fillet.
  18. Reserve about 1 cup lentils for another use. Stir the honey and lemon juice into the remaining lentils and season with salt and pepper. Stir in the chopped chard.
  19. Place the wrapped salmon on top of the lentils, drizzle with olive oil and season with salt and pepper. Cover and cook over medium-high heat until the fish is just cooked through, 6 minutes.
  20. Remove the salmon and cut into pieces. (If the lentils are dry, add a splash of water.) Divide lentils among bowls and top with salmon.
  21. Per serving: Calories 510; Fat 20 g (Saturated 3 g); Cholesterol 70 mg; Sodium 357 mg; Carbohydrate 45 g; Fiber 8 g; Protein 40 g

Nutrition Facts

Calories974kcal
Protein22.45%
Fat50.3%
Carbs27.25%

Properties

Glycemic Index
121.7
Glycemic Load
14.57
Inflammation Score
-10
Nutrition Score
64.398261184278%

Flavonoids

Cyanidin
0.5mg
Catechin
1.42mg
Epigallocatechin
0.21mg
Epicatechin
0.02mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.02mg
Luteolin
0.38mg
Kaempferol
5.62mg
Myricetin
2.47mg
Quercetin
1.93mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:973.77kcal
48.69%
Fat:55.1g
84.77%
Saturated Fat:12.98g
81.14%
Carbohydrates:67.18g
22.39%
Net Carbohydrates:42.01g
15.28%
Sugar:17.35g
19.27%
Cholesterol:101.92mg
33.97%
Sodium:842.95mg
36.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:55.32g
110.64%
Vitamin K:667.45µg
635.67%
Vitamin A:11222.55IU
224.45%
Folate:483.56µg
120.89%
Manganese:2.41mg
120.61%
Fiber:25.17g
100.69%
Vitamin B6:1.92mg
96.01%
Selenium:60.77µg
86.81%
Phosphorus:779.34mg
77.93%
Vitamin B1:1.08mg
72.19%
Vitamin B3:14.38mg
71.92%
Vitamin B12:4.25µg
70.87%
Copper:1.29mg
64.6%
Potassium:2190.7mg
62.59%
Vitamin C:48.63mg
58.94%
Magnesium:234.96mg
58.74%
Iron:10.27mg
57.08%
Vitamin B2:0.91mg
53.58%
Vitamin E:7.32mg
48.79%
Vitamin B5:4.32mg
43.2%
Zinc:5.33mg
35.53%
Calcium:208.72mg
20.87%
Vitamin D:0.23µg
1.51%