An earthy, folate- and iron-rich salad that holds up for lunches.
Serves 3 · Ready in 15 min · Rich in Iron, Folate
Ingredients
- 400g can brown lentils, drained
- 2 cooked beetroot, diced
- 1 orange, segmented
- 2 handfuls rocket
- 1 tbsp pumpkin seeds
- Juice of ½ lemon
- 1 tbsp olive oil
Method
- Whisk the lemon juice and olive oil into a dressing.
- Toss the lentils, beetroot, orange and rocket together.
- Dress, scatter with pumpkin seeds and serve.
Tip: Add the orange segments and lemon dressing, the vitamin C helps you absorb the iron from the lentils.
Roughly per serve
- Iron: 5 mg
- Folate: 150 µg
- Protein: 12 g
- Calcium: 60 mg
Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.
Check your intake with our calculators
- Short on iron? Try the Iron Intake Calculator.
- Short on folate? Try the Nutrient Reference Values.