Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Iron, Folate and Fibre.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
An earthy, folate- and iron-rich salad that holds up for lunches.
Lunch · Serves 3 · Ready in 15 min · Rich in Iron, Folate, Fibre
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
- Calcium: 60 mg
- Protein: 12 g
- Folate: 150 µg
- Fibre: 8 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
Keep exploring