Red lentil salad with raw beetroot and garam masala

This red lentil salad with raw beetroot and garam masala is easy to make and doesn't require any oil.

Nutrient profile: According to GDA guidelines, one portion of this dish provides well over 100% of folic acid, the essential trace elements copper and manganese, vitamin C and omega-3 fatty acids. It also covers more than ¾ of the requirement for the essential amino acids tryptophan and threonine and the essential trace element selenium. During the cooking process, some of the heat-sensitive ingredients in the lentils, such as folic acid, are lost, which slightly reduces the amount per portion. The ratio of omega-6 to omega-3 fatty acids is 4:1, which is below the maximum recommended ratio.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors .

Beetroot: Beetroot, also called beetroot, belongs to the Amaranthaceae family. The characteristic red color is mainly due to the high concentration of the glycoside betanin. Due to its high content of vitamin B, potassium, iron and folic acid, beetroot is a healthy vegetable that can be used cooked or raw in salads.

Red lentils: Due to their high-quality proteins, lentils are a very good source of plant-based protein for vegans. The different types of lentils, which are uniformly round and flat in shape, differ not only in size but also in color. Red lentils come from India and are particularly well-known from the national dish Dal. Because they are peeled, they cook quickly and break down into a kind of mush. Soaking beforehand is therefore not necessary. Because they are not peeled, they absorb the flavor of spices particularly well.

Avocado: The avocado has the highest fat content of all known fruits and vegetables and is rich in unsaturated fatty acids and potassium. The high fat content and the resulting consistency of the flesh has earned the avocado the nickname "butter fruit".

Walnuts: Of all known nuts, walnuts have the highest content of alpha-linolenic acid (ALA). They also have health benefits thanks to tocopherols (forms of vitamin E) and many macro and trace elements.

Brazil nut: The Brazil nut is often not raw, but blanched. In addition to a high protein and fat content, it also has a very high mineral content compared to other types of nuts. It contains large amounts of selenium, which is important for our body (see tips for more information).

Flaxseed: Flaxseed has a slightly nutty taste and a fat content of 40%. It contains around 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid, which is the highest concentration of omega-3 fatty acids of all known vegetable oils.

Brazil nuts and selenium: We have deliberately added the Brazil nuts to ensure that the dish contains a high proportion of selenium. By eating 1-2 Brazil nuts a day, the daily requirement of selenium can easily be met, as we also mention in this supplementary recipe " Daily requirement of selenium ". However, they also store barium and natural radioactive substances, which is why you should not consume too many Brazil nuts. Since Brazil nuts contain a lot of linoleic acid (LA), which promotes inflammation, we have added walnuts and linseed, which balance out the ratio of omega-6 to omega-3 fatty acids.

Beetroot: People who are prone to the formation of kidney stones, such as Crohn's disease patients, should only consume beetroot in moderation due to its high oxalic acid content.

Garam Masala: This Indian spice mixture contains black cardamom, cinnamon, cloves, black pepper and cumin, among other ingredients. Chili and coriander seeds are also often used. Unlike curry powder, it does not contain turmeric and tastes both more intense and more complex. You can buy garam masala as a spice mixture, usually in powder form, in Indian grocery stores, well-stocked supermarkets or online. Garam masala made from whole spices stays aromatic and fresh for longer. For a recipe for making your own spice mixture, please see the following link.

Preventing avocados from turning brown: Cutting the avocados causes a break in the affected cell walls, which exposes the substances that escape to the oxidation process. This in turn causes the flesh to turn brown unless preventative measures are taken, such as applying antioxidants. Drizzling with lemon or lime juice can prevent this and also goes well with the dish.

Storage of avocados: Avocados are harvested when they are unripe. To ripen them, it is best to place avocados next to apples (or put them together in a paper bag) and store them at room temperature. The apple emits the gas ethylene, which promotes ripening.

Beetroot: In addition to classic beetroot, you can also use yellow or white beetroot. The latter only differs slightly in taste from red beetroot - it tastes a little milder and sweeter.