• med fat 5.13g 5.13%
  • low sat fat 0.72g 0.72%
  • low salt 25.85mg 0.02%
  • med sugar 5.44g 5.44%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Soak the lentils overnight in cold water. Rinse, place in a saucepan cover with water simmer water and until lentils are firm but tender.
  2. Clean the stalks off the baby beets and toss with a little canola oil to moisten. Roast in the oven set at 180°C until cooked. (Test with the point of a small knife). When cool, rub the beets between fingers to peel off the skin.
  3. Peel the leaves off the brussels sprouts, discarding any older exterior ones, reserving the fresh, smaller inner leaves. Blanch (cook in boiling water) for 30 seconds and refresh in icy water. Drain well.
  4. Peel the shallots. Place the water and sugar in a pan over a medium heat and bring the sugar to a caramel, continually swirling the pan to stop burning. When sugar has caramelized, add the shallots and toss. Add a half cup of water and cook the shallots gently until tender. A little more water can be added if necessary.
  5. In a mixing bowl, gently toss the lentils, beets, sprout leaves and caramelized shallots. Add the olive oil and vinegar. Lightly season with salt and pepper.
  6. Divide between 4 small bowls and serve as a light entrée.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
109.27g
100.00g
Energy (kJ)
880.45kJ
805.76kJ
Protein (g)
12.73g
11.65g
Total fat (g)
5.61g
5.13g
- Saturated fat (g)
0.78g
0.72g
- Polyunsaturated fat (g)
0.85g
0.77g
- Monounsaturated fat (g)
3.44g
3.15g
Cholesterol (mg)
0.00mg
0.00mg
Carbohydrate-available (g)
23.28g
21.31g
CarbohydrateSE (g)
23.28g
21.31g
- Sugars (g)
5.94g
5.44g
Water (g)
53.34g
48.82g
Dietary fibre (g)
7.61g
6.97g
Thiamin (mg)
0.22mg
0.20mg
Riboflavin (mg)
0.13mg
0.12mg
Niacin (mg)
1.38mg
1.26mg
Niacin equivalents (mg)
3.00mg
2.75mg
Vitamin C (mg)
33.43mg
30.59mg
Total folate (ug)
68.19ug
62.40ug
Total vitamin A equivalents (ug)
31.92ug
29.21ug
Retinol (ug)
0.00ug
0.00ug
Beta carotene equivalents (ug)
194.32ug
177.83ug
Sodium (mg)
28.24mg
25.85mg
Potassium (mg)
527.87mg
483.09mg
Magnesium (mg)
52.67mg
48.21mg
Calcium (mg)
43.13mg
39.48mg
Phosphorus (mg)
184.10mg
168.48mg
Iron (mg)
3.94mg
3.61mg
Zinc (mg)
1.57mg
1.44mg

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