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Roasted Beets with Lentils and Hazelnuts

Roasted beets with French green lentils, hazelnuts, and a hazelnut vinaigrette. Beets are rich in folate and antioxidants. Lentils provide protein and fiber.

From The Young Forever Cookbook

Ingredients

  • 0.25 cup hazelnut oil
  • 2 tbsp extra-virgin olive oil
  • 3 tbsp white wine vinegar
  • 1 tbsp Dijon mustard
  • 1 small shallot, finely chopped
  • 0.5 tsp kosher salt
  • 0.25 tsp freshly ground black pepper
  • 3 large or 6 small beets, peeled and cut into wedges
  • 1 large red onion, quartered
  • 2 tbsp avocado oil
  • 0.5 tsp kosher salt
  • 0.5 tsp freshly ground black pepper
  • 0.75 cup dry French green lentils
  • 4 oz sheep's or goat milk feta cheese
  • 0.5 cup roughly chopped toasted hazelnuts
  • 0.25 cup chopped fresh flat-leaf parsley
  • 0.25 cup chopped fresh dill

Instructions

  1. For the hazelnut vinaigrette: In a small bowl, whisk all of the ingredients until smooth. Set aside.
  2. For the beets: Preheat the oven to 400°F and line a baking sheet with parchment paper. Place the beets and red onion on the baking sheet. Drizzle with avocado oil, season with salt and pepper, and toss. Roast for 45 minutes, until the beets are fork tender. Set aside to cool slightly.
  3. For the lentils: Rinse in a fine mesh sieve and pick out any discolored ones. Place in a medium pot and cover with 2 cups water. Bring to a boil, then reduce the heat to low and simmer until they are cooked but still hold their shape, 10 to 12 minutes. Drain well.
  4. To assemble the salad: Transfer the cooked lentils to a large bowl, add the beets and onion, and stir gently. Add the vinaigrette and mix to combine. Sprinkle with the feta cheese, hazelnuts, and fresh herbs. Serve immediately.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Vegetable Nitrates
    From: Beets
  • Dietary Nitrates
    From: Beets
  • Glutamine
    From: Beets
  • Folate
    From: Beets, Lentils
  • Antioxidants
    From: Beets
  • Folic Acid
    From: Lentils
  • Beta-glucan
    From: Lentils
  • Dietary fiber
    From: Lentils

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Erectile dysfunction
    Improves · via Vegetable Nitrates
  • Glaucoma
    Protects against · via Vegetable Nitrates
  • Gingivitis
    Improves · via Vegetable Nitrates
  • Age-Related Muscle Decline
    Improves · via Dietary Nitrates
  • Age-Related Artery Stiffness
    Improves · via Dietary Nitrates
  • High blood pressure
    Improves · via Dietary Nitrates
  • Peripheral Artery Disease
    Improves · via Dietary Nitrates
  • Cardiovascular Disease
    Improves · via Dietary Nitrates
  • Aging
    Reduces risk of · via Folate
  • Cognitive decline
    Reduces risk of · via Folate
  • Age-Related Hearing Loss
    Protects against · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Alzheimer's disease
    Protects against · via Folate
  • Stroke
    Reduces risk of · via Antioxidants
  • Esophageal Cancer
    Protects against · via Antioxidants
  • Cancer
    Protects against · via Antioxidants
  • High blood sugar
    Improves · via Lentils
  • Upper Respiratory Tract Infection
    Protects against · via Beta-glucan
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Heart disease
    Reduces risk of · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber

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