Our week 10 Love Your Health recipe, by nutritional therapist Pamela, is AUTUMN SUPERFOOD SALAD!
I am a firm believer that salads are not just for summer. With such a variety of gorgeous vegetables coming into season at this time of year it seems a shame not to show them off in all their glory. I adore the deep, rich tones of beetroot, figs and purple kale. This earthy salad features lots of familiar superfoods that deliver an abundance of nutrients including protein, iron, vitamin B1 and folate; antioxidants in the form of phenolic compounds found in purple kale, beetroot and figs and antioxidant vitamins C and K. The soluble fibre in lentils and essential fatty acids in extra virgin olive oil and avocado make this a vegetarian main course for lunch or dinner.
Serves 2 hungry people as a main course (or 3-4 as a light lunch or side dish)
- 2 beetroot (approx. 250g peeled weight) chopped into cubes
- 1 red onion, peeled & quartered
- 2 cloves garlic, peeled and crushed
- 1/2 Tbsp extra virgin olive oil
- 1 tsp cumin seeds
- A few sprigs of fresh thyme
- 2 cups cooked green lentils (or 1 can organic cooked lentils, drained)
- Juice of 1 small (or 1/2 large) lemon
- Handful of fresh basil or parsley, roughly chopped
- 2 whole fresh figs, washed and quartered
- 4-5 stalks purple kale washed and chopped into chunks
- 1 avocado, peeled, stone removed and chopped into chunks
- 2 Tbsp pine nuts
- Sea salt
- Preheat oven to 180C.
- Place the beetroot, red onion, garlic, cumin and thyme onto a roasting tray, douse with olive oil and a pinch of sea salt. Roast in the oven for about 20 – 25 minutes until the vegetables are soft and the onions slightly caramelised.
- While the beetroot is roasting, prepare the rest of the salad:
- Place the lentils, lemon juice, basil, figs, kale, avocado and pine nuts into a large bowl and toss gently to combine the ingredients.
- When the roasted vegetables are ready, discard the thyme from the roasting tray and allow the vegetables to cool slightly.
- Toss the beetroot, red onion and garlic into the bowl with the rest of the salad ingredients and gently combine. Taste and season with more lemon juice, sea salt and a drizzle of olive oil if desired.
PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA