Author - Manon Bocquet
Serves 4, 30 minutes
1 cup French green lentils, soaked for half a day
2 large whole Beetroot
1 Carrot, grated
1 cup Walnuts, roughly chopped
½ cup Goats Feta or Macadamia Feta (vegan option)
2-3 handfuls Rocket or Kale, roughly chopped
Juice of 1 lime
Good drizzle of Extra Virgin Olive Oil
Big pinch Sea Salt
Big pinch Black Pepper
Bring a pot of water with a steaming basket to the boil. Place the washed whole beetroot into the basket and steam for 30 minutes or until tender. Cool slightly, rub the skins off and cut into small cubes. Set aside.
Rinse the lentils that have been soaking for half a day. Add to a saucepan with approximately 3 cups water and a pinch of salt. Cook for 10 – 15 minutes or until just tender, try not to overcook. Strain and set aside.
Toss all the ingredients together in a bowl, reserving some feta and walnuts for the top. Dress with the lime, extra virgin olive oil, sea salt and pepper. Serve in a bowl and top with extra feta and walnuts.
Note: Goats feta is delightful in this dish, though if you prefer a vegan option use some Botanical Cuisine Macadamia Feta.
Nutrition Advice by Naturopath Manon Bocquet from The Naturopath's Corner
Lentils are a great source of plant iron and plant protein.
But did you know that lentils as well as all legumes and beans naturally contain a compound called phytate or phytic acid?
This compound is an anti-nutrient and inhibits absorption of important minerals like iron, calcium, zinc, magnesium and copper in your food.
One of the tricks to remove phytate /phytic acid is through soaking. I recommend soaking for 12-24h, changing the water twice, then cooking in clean water.
Interestingly in tinned legumes and beans, the canning process lowers phytic acid but rinse them thoroughly.
Other ways to reduce phytate /phytic acid are through fermentation and germination.
Remember these tips next time beans and legumes are on the menu :-)