Masoor, Beets, Zucchini , Peppers Lunch Salad
by Tarla Dalal
masoor beets zucchini peppers salad recipe | lentil zucchini feta exotic Indian salad | healthy one dish salad | iron folic acid protein rich salad | with 25 images.
masoor beets zucchini peppers salad is a healthy Indian lunch salad made with easily available ingredients. Learn how to make lentil zucchini feta exotic Indian salad.
Get set for an exhilarating medley of colours, flavours and textures! Your meal gets healthier when you bring more colours to the table as colourful veggies are loaded with antioxidants in masoor beets zucchini peppers salad.
The fact that the veggies are sautéed in healthy, omega-3 rich olive oil in lentil zucchini feta exotic Indian salad adds to its goodness! Adding low-fat, protein-rich whole masoor to the salad makes it more mealy – you can even increase the amount of masoor in the salad if you wish.
To this lovely combo of ingredients, we have also added some feta, to boost the excitement quotient of this iron folic acid protein rich salad! Feta cheese, made of goat’s milk, is full of healthy fat and protein. It is a wonderful addition to any salad, so you can always keep some handy.
Pack these ingredients of masoor beets zucchini peppers salad together in a box, while packing the lemony dressing in another. Toss them together just before having lunch.
Enjoy masoor beets zucchini peppers salad recipe | lentil zucchini feta exotic Indian salad | healthy one dish salad | iron folic acid protein rich salad | with step by step photos.
Masoor, Beets, Zucchini , Peppers Lunch Salad recipe - How to make Masoor, Beets, Zucchini , Peppers Lunch Salad
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
For Masoor , Beets , Zucchini , Peppers Lunch Salad
3/4 cup whole masoor (whole red lentil) soaked and cooked
1/4 cup boiled beetroot cubes
1/2 cup carrot juliennes
1 cup iceberg lettuce , torn into pieces
1/4 cup shredded red cabbage
1/4 cup cherry tomato halves
1/4 cup feta cheese cubes
1/4 cup zucchini cubes
1/2 cup coloured capsicum cubes
1 tsp olive oil
To Be Mixed Into A Dressing
1 tsp extra virgin olive oil
1 tsp lemon juice
sea salt (khada namak)
For masoor beets salad
- For masoor beets salad
- Heat the olive oil in a broad non-stick pan, add the zucchini and capsicum and sauté on a medium flame for 2 minutes. Cool.
- Transfer to a deep bowl. Add beetroot, carrot, iceberg lettuce, red cabbage, cherry tomatoes, feta cheese and cooked whole masoor.
- Cover with a cling wrap and chill in the fridge till serving.
- Just before serving add the dressing. Toss {span class="bold1"}masoor, beets, zucchini , peppers salad{/span}well.
- Serve {span class="bold1"}masoor, beets, zucchini , peppers salad{/span} immediately.
like masoor beets zucchini peppers salad
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like masoor beets zucchini peppers salad recipe | lentil zucchini feta exotic Indian salad | healthy one dish salad | iron folic acid protein rich salad | then see our healthy Indian antioxidant salads with dressings and some recipes we love below.
- kale masoor antioxidant salad recipe | kale vegetable masoor salad | healthy Indian salad with greens, vegetables and masoor |
- Vitamin A, vitamin E, rich antioxidant healthy Indian salad | avocado vegetable salad with fruits | arugula, broccoli, red cabbage salad with avocado |
what is masoor beets zucchini peppers salad made of ?
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what is masoor beets zucchini peppers salad made of ? See below image of list of ingredients of masoor beets zucchini peppers salad.
dressing for salad
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In a small bowl put 1 tsp extra virgin olive oil or olive oil.
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Add 1 tsp lemon juice.
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Add 1/4 tsp sea salt. Note use less salt as we used used feta cheese in the salad.
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Mix well.
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Keep aside. Extra virgin olive oil dressing with lemon juice and sea salt.
how to soak masoor dal
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1/4 cup whole masoor (whole red lentil) gives 3/4 cup masoor after soaking.
cooking the vegetables
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Heat 1 tsp olive oil in a broad non-stick pan or griller.
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Add 1/4 cup zucchini cubes. Zucchini, as a matter of fact, is a water-filled low calorie vegetable which is sure to keep you full for long time. It can be considered as a low carb, non-starchy vegetable which can be a healthy addition to weight loss diets and low carb diets.
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Add 1/2 cup colored capsicum cubes. Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters.
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Sauté on a medium flame for 2 minutes.
making masoor beets zucchini peppers salad
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To make masoor beets zucchini peppers salad recipe | lentil zucchini feta exotic Indian salad | healthy one dish salad | iron folic acid protein rich salad | cool. Transfer the cooked vegetables to a bowl.
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Add 1/4 cup boiled beetroot cubes. The Nitrates present in beet aid in detoxification and helps lower bad cholesterol (LDL) levels. If you often notice signs of high blood pressure, start your day with a glass of beet juice.
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Add 1/2 cup carrot jullienes. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness.
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Add 1 cup iceberg lettuce , torn into pieces. Lettuce is low in calories and aids in Weight Loss. Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC).
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Add 1/4 cup shredded red cabbage. Red Cabbage is low in calories, relieves constipation, good for diabetics. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods.
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Add 1/4 cup cherry tomato halves. Cherry Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart.
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Add 1/4 cup feta cheese cubes. It is a dense source of high quality protein and low in fat, thus suitable for weight watchers. High in sodium so people with hypertension and heart disease need to monitor its consumption very closely.
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Add 1/4 cup whole masoor (whole red lentil) soaked and cooked. Note that 1/4th cup gives 3/4 cup masoor after soaking. 1 cup off cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.
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Cover with a cling wrap and chill in the fridge till serving.
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Just before serving add the dressing.
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Toss masoor beets zucchini peppers salad | lentil zucchini feta exotic Indian salad | healthy one dish salad | iron folic acid protein rich salad | well.
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Serve masoor beets zucchini peppers salad | lentil zucchini feta exotic Indian salad | healthy one dish salad | iron folic acid protein rich salad | immediately.
tips for masoor beets zucchini peppers salad
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Add 1/4 cup boiled beetroot cubes. The Nitrates present in beet aid in detoxification and helps lower bad cholesterol (LDL) levels.
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Cover with a cling wrap and chill in the fridge till serving.
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Just before serving add the dressing.
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iron folic acid protein rich salad.
| Energy | 341 cal |
| Protein | 19.9 g |
| Carbohydrates | 44.5 g |
| Fiber | 9.1 g |
| Fat | 9.6 g |
| Cholesterol | 16 mg |
| Vitamin A | 1105.3 mcg |
| Vitamin B1 | 0.4 mg |
| Vitamin B2 | 0.4 mg |
| Vitamin B3 | 2.6 mg |
| Vitamin C | 32.4 mg |
| Folic Acid | 54.1 mcg |
| Calcium | 191.9 mg |
| Iron | 6.5 mg |
| Magnesium | 85.8 mg |
| Phosphorus | 388.5 mg |
| Sodium | 254.1 mg |
| Potassium | 741.3 mg |
| Zinc | 2.8 mg |
Healthy tasty Indian salad with the addition of masoor and beets. Plenty of Vitamin C and all natural ingredients added.