Beetroot and soft cheese salad / sandwich
Delicious warm, earty roasted beetroot, crispy apple, and creamy soft cheese comine perfectly and make something a little more luxurious for lunch
Ingredients
- 3 medium beetroot (whole uncooked)
- 150 g low fat soft cheese or goats cheese (or vegan alternative)
- 160 g iceberg lettuce/chicory
- 1 apple ( finely sliced or grated)
- 2 tbsp balsamic vinegar
- 2 slices wholemeal bread
- 1 tbsp pumpkin seeds
Instructions
- Preheat the oven to 180C (160 with fan).
- Roast the beetroot on a tray in the oven for 1.5 hours.
- Check the beetroot is cooked by pushing a knife into the beetroot - it should be easy.
- Leave to cool.
- Once cooled enough to handle, peel the beetroot and cut into wedges.
- Plate up with the remaining items as you like.
Notes
Prep Tips:
Bread can be toasted or untoasted, whatever you like.
If you really can't face roasting and skinning the beetroot at home, you can replace with the precooked vacuum packed versions, but see Eco Tips below...
Health Tips:
Don't go too crazy on the bread here, as the beetroot is a starchy veg and acts as a carb source.
Eco Tips:
By roasting the beetroot at home, you can avoid the packaging and enjoy the taste of roasted beetroot (rather than boiled). It's sweeter and very delicious. Even people who don't like beetroot might like them roasted!
Keep the leaves of the beetroot and either serve them as a salad leaf, or wilt into another meal like you would spinach. Don't bin them!
Supermarkets often sell beetroot in bundles. Roast them all at once (whole whilst something else is in) and use within a few days, either as another sandwich, or in a salad, or as part of a roasted veg dish.
Use iceberg lettuce when it's in season, and chicory or another in season leaf when it isn't.
NUTRITION: Amount and (% RDA)
Calories: 431kcal (22%)Carbohydrates: 60g (20%)Protein: 16g (32%)Fat: 16g (25%)Saturated Fat: 8g (50%)Trans Fat: 1gCholesterol: 41mg (14%)Sodium: 676mg (29%)Potassium: 1353mg (39%)Fiber: 12g (50%)Sugar: 37g (41%)Vitamin A: 951IU (19%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 3mg (15%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 19mg (23%)Vitamin D: 1µg (7%)Vitamin E: 1mg (7%)Vitamin K: 25µg (24%)Calcium: 208mg (21%)Copper: 1mg (50%)Folate: 335µg (84%)Iron: 4mg (22%)Manganese: 2mg (100%)Magnesium: 130mg (33%)Phosphorus: 364mg (36%)Selenium: 17µg (24%)Zinc: 2mg (13%)
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