This Up-Beet Salad recipe is a #HubSquad submission from one of our lovely members Laura Hartsuiker. If you’re not really a salad person, this might change your mind! The vegetables are spiced and then baked creating a warm, flavourful and certainly “up-beet” salad!

It’s also very easy to put together, just roughly chop up the vegetables and chuck them on a roasting pan with spice and oil, then when they’re ready just throw in your salad leaves and toppings. The best part is the aroma when the veggies come out of the oven.

This recipe is loaded with vegetables and whole foods! We suggested adding a little red wine vinegar and crunchy toasted pine nuts for extra flavour and texture! We also added the nutritional content. If tuna is not your thing, don’t worry! Any protein-rich alternative will compliment this flavourful salad such as chicken tenders, extra lentils or baked tofu.

up beet salad
Print Recipe
5 from 1 vote

Up Beet Salad

Spiced and roasted vegetables combined with lentils and salad leaves to make a very exciting and delicious salad!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Main Course, Salad
Cuisine: The Plate Model, Wholefoods
Keyword: beetroot, salad, tuna
Servings: 2 people
Calories: 512kcal
Author: Laura Hartsuiker

Ingredients

  • 1 tbsp oil, olive extra virgin
  • 1 tsp cumin, spice
  • ½ tsp pepper
  • 320 g mushroom, portobello cut into 3cm wedges
  • 250 g cherry tomatoes
  • 1 zucchini medium size, sliced thinly lengthways
  • 1 beetroot, fresh medium size, cut into thin wedges
  • 1 capsicum, red cut into 2cm pieces
  • ½ cup lentils, canned drained and rinsed
  • 60 g lettuce, leaves, mixed
  • 2 tbsp coriander, fresh chopped
  • 180 g tuna, canned, in spring water drained, flaked
  • 2 tbsp vinegar, red wine
  • 2 tbsp pine nuts toasted

Instructions

  • Preheat oven to 220 degrees celsius and line a large oven tray with baking paper.
  • Combine oil, cumin and pepper in a large bowl, then add mushrooms, zucchini, beetroot and capsicum; toss vegetables to coat. Keep tomatoes aside: put remaining vegetables on the large tray in a single layer.
  • Bake vegetables for 20 minutes.
  • Add tomatoes, bake for a further 10 minutes or until all vegetables are tender and well browned. Cool on trays.
  • Place lentils, roasted vegetables and any roasting juice in a large bowl with salad leaves and coriander; toss gentle to combine.
  • Top salad with tuna, red wine vinegar and pine nuts to serve.

Notes

Whole foods: 89%
1 serve of this recipe provides:
  •  serve carbohydrate
  • 1 serve protein 
  • 1¼ serve fat
  • 5 serves non-starchy vegetables
Note: You can swap out tuna for any other protein-rich alternative such as chicken tenders, extra lentils or boiled eggs.

Nutrition

Calories: 512kcal | Carbohydrates: 35g | Protein: 44g | Fat: 17g | Saturated Fat: 3g | Sodium: 464mg | Fiber: 16g | Sugar: 15g | Calcium: 95mg

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