Beetroot pears and lentil Salad healthy recipe

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Beetroot pears and lentil Salad healthy recipe

Beetroot pears and lentil Salad  is one of the salads that I love more. It is very complete and nutrient, with vegetables, fruit, and proteins. 

Lentils come in a different colour (green, brown, yellow, and black) and they are members of the legume family. For this recipe, I use lentils in the can, but they are quick to cook also without soaking them.

Nutritional properties of lentils:

I added lentils to the salad because they are a great source of nutrition, rich of fibre and various minerals. In particular, lentils contain vitamin B, iron, magnesium, potassium, and zinc. They have antioxidant and anti-inflammatory effects and improve cholesterol and blood pressure levels. 

Nutritional properties of pears:

Pears will not only add test, but further nutrition elements for our body. They are rich in folate, vitamin C, copper and potassium.

Pears offer dietary fibre and prebiotics which favour constipation relief and bowel regularity (eat pears with the skin to get the most fiber!). They are also good in reducing inflammation as they contain flavonoids, an important antioxidant. Other antioxidants present in this fruit are the procyanidins and quercetin, which improve heat health and blood pressure, reducing the risk of stroke or heart attacks.

Nutritional properties of beetroot:

Finally, the beetroot adds the needed nutritional elements for a complete salad. Beetroots have an impressive nutritional profile. They are rich in vitamins and minerals, but low calories/low fat. They contain a high level of nitrates, which helps to low the blood pressure’s effects (this is associated with a reduction of risk of stroke and heart attacks). More importantly, this vegetable has anti-inflammatory and digestive benefits. It is reach of glutamine, an amino acid essential for the health of our gut.

The fiber, to which is reach, also supports bowel functions, control blood sugar levels, maintain a healthy weight, and lover the cholesterol. Also the nitrates, to which this vegetable is rich, helps blood vessel. This vegetable is also rich of folate, a B-vitamin important during pregnancy, potassium, magnesium and vitamin C.

Indeed, beetroots are low in sodium and fat, and are good sources of folate which support mental and emotional health. It also contains vitamin K (blood clotting properties) and calcium (which further the health of bones and teeth).

Beetroot, pears, and lentil Salad is one of my favorite and I hope that you will also enjoy it!

If you love salads try: Tuna Salad with Eggs, Chicken salad or Carrots and green beans Salad .

But now let’s see how to prepare Beetroot, pears, and lentil Salad, easy, fast and nutritious.

Beetroot, pears, and lentil Salad 
Beetroot, pears, and lentil Salad 

Recipe Difficulty Level: easy

Ingredients:

  • 250 g (8.8 oz) of lentils (in the can)
  • 1 pear 
  • 150 g (5.2 oz) of valerian salad
  • 1 cooked beetroot
  • Salt
  • Black Pepper
  • Extra-virgin olive oil

Method:

Remove the water of the lentils from the can.

Clean the lentils and the valerian under water and dry.

Peel and cut the pear in cubes. Cut also the beetroot in cubes.

Mix everything in a plate or a bowl.

Season with salt, black pepper, and extra virgin olive oil.

Enjoy! Buon appetito!

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