Recipe: Beetroot Lentil Salad
Updated: Jun 1
A sumptuous well-balanced salad to take care of your carbs, fats, proteins and essential vitamin & minerals. All the ingredients of this recipe are nutritious and easily available in our kitchens.
1 katori grated beetroot
½ katori grated carrot
¼ katori red masoor dal
¼ katori peanuts
1 tbsp grated coconut
1 tsp lemon juice
½ tsp black pepper
1 tbsp olive oil (or some other oil/ghee)
Rock salt as per taste
Nutrition Value (per serving):
Total Calories: 162 Kcal
Protein: 6 gm
Carbs: 10 gm
Fat: 12 gm
Fibre: 4 gm
Soak dal in water for 1 hour. After it is soaked remove water from the dal.
Dry roast peanut in a pan. Remove peanuts from the pan and slightly rub and crush them to remove their outer covering and break them into smaller pieces.
Heat oil/ghee in the pan. When it heats up put soaked dal in the pan and saute for 1-2 minutes till it becomes slightly crispy.
Now mix beetroot, carrot, roasted peanut, and dal together.
Add back pepper, lemon juice, salt and mix it well.
Sprinkle shredded coconut over the salad.
Your beetroot lentil salad ready for serving.
Know Your Ingredients
Beetroot is power packed with nutrients, including fibre, folate and vitamin C. Beets also contain nitrates and red pigments that may help lower blood pressure, improve athletic performance, and prevent cancer. Being good sources of fibre, they help in weight loss. Betaine present in beetroot is a nutritional component classified as an amino acid and has the function of preventing fat from accumulating in the liver. The high potassium content of beetroot helps treat edema naturally. Its high magnesium content plays a role in osteoporosis prevention.
Carrots are a particularly good source of beta-carotene, vitamin K, vitamin B6, potassium and antioxidants. Being good source of fibre, they help in weight loss.
Peanuts are rich in protein, good quality fat and various healthy nutrients. The protein content ranges from 22–30% of its total calories, making peanuts a great source of plant-based protein.
Lentils are great source of plant-based protein and fibre. In fact, lentils are made up of over 25%-30% protein, which makes them excellent source of protein for vegetarians. They are also good source of B vitamins, iron, magnesium, potassium and zinc.
This recipe was selected as a Finalist at the Meri Poushtik Rasoi (2020) competition, organized by Idobro and Glenmark Foundation.