Iron & Protein -Rich Spinach and Lentil Salad

Another high protein vegetarian recipe that is quick to make. You can share this or even have this on your own as a meal. This recipe is about 20 gms of protein

Ingredients:

• 1/2 cup cooked green lentils (green mung dal) 
• 2 cups fresh baby spinach leaves
• 1/4 cup diced cooked beets
• 1 small carrot, grated
• 1/4 cup crumbled feta cheese (optional) ( replace with paneer )
• 1 tablespoon chopped fresh parsley
• 1 tablespoon pumpkin seeds
• 1 tablespoon sunflower seeds
• 1 tablespoon balsamic vinegar
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 small orange for dessert (rich in vitamin C, which enhances iron absorption)

Instructions

• Prepare the lentils: Cook the green lentils according to the package instructions until they are tender. Drain and let them cool.
• Assemble the salad: In a mixing bowl, combine the cooked lentils, baby spinach, diced cooked beets, grated carrot, crumbled feta cheese (if using), chopped parsley, pumpkin seeds, and sunflower seeds.
• Make the dressing: In a small bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper.
• Combine everything: Pour the dressing over the salad and toss gently to coat all the ingredients with the dressing.
• Serve: Transfer the salad to a serving plate.
• Enjoy a small orange as a vitamin C-rich dessert alongside the salad to enhance iron absorption.

Here are the approximate nutritional values for the provided recipe:

• Calories: Around 380 kcal

• Macronutrients:

  • Protein: Approximately 20 grams
  • Carbohydrates: Approximately 38 grams
  • Fats: Approximately 17 grams

• Micronutrients (Approximate values):

  • Vitamin A: About 366% DV
  • Vitamin C: Approximately 124% DV
  • Calcium: Around 20% DV
  • Iron: About 38% DV
  • Potassium: Approximately 23% DV

Please note that these values are approximate and can vary based on factors like the specific brands and varieties of ingredients used.