Description:
This vibrant salad combines iron-rich lentils, sweet roasted beets, and a zesty lemon vinaigrette to help replenish iron stores, especially beneficial during PMS or menstruation. Packed with fiber and detoxifying nutrients, it gently supports hormonal balance and reduces bloating and fatigue.
🖼️ Image:
A colorful bowl of lentil and beet salad topped with arugula and pumpkin seeds — optional to include for presentation.
🕒 Preparation Time:
25 minutes
🔥 Calories:
300 kcal per serving
🍽️ Servings:
2 servings
🏷️ Tags:
Hormone, Iron, Detox, PMS
📊 Nutrition Highlights:
- Iron: 35% Daily Value (DV)
- Fiber: 9g
- Folate: High
🛒 Ingredients:
- ½ cup dry green or brown lentils (or 1 ½ cups cooked)
- 2 medium beets, peeled and diced
- 2 cups arugula or mixed greens
- 2 tbsp pumpkin seeds (rich in magnesium and zinc)
- 1 tbsp olive oil
- 1 tbsp lemon juice (freshly squeezed)
- ½ tsp Dijon mustard
- Salt & black pepper, to taste
- Optional topping: crumbled feta or goat cheese (for extra calcium and flavor)
👩🍳 Instructions:
- Cook the Lentils
Rinse lentils thoroughly. In a pot, cover them with water and bring to a boil. Reduce heat and simmer for 15–20 minutes until tender but not mushy. Drain and set aside. - Prepare the Beets
While lentils cook, steam or roast the diced beets.- For roasting: Toss beets with a bit of olive oil, salt, and roast at 200°C (400°F) for 20–25 minutes.
- For steaming: Steam for 10–12 minutes until fork-tender.
- Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper. Adjust acidity or spice to your taste. - Assemble the Salad
In a large bowl, combine the cooked lentils, roasted/steamed beets, greens, and pumpkin seeds. Drizzle with the dressing and toss gently. - Top & Serve
Optionally, sprinkle with crumbled feta or goat cheese before serving. Enjoy warm or chilled.
💡 Tips & Notes:
- Batch Cook: You can cook lentils and beets in advance and store in the fridge for up to 3–4 days.
- Hormone-Supporting Add-ons: Add avocado slices for extra healthy fats or a boiled egg for additional B vitamins.
- Cheese-Free Option: Skip the cheese to keep it vegan and dairy-free.
- Iron Boost Tip: Pair with a glass of orange or citrus juice to enhance iron absorption from the lentils and beets.
