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Beef and Lentil Salad

Beef and Lentil Salad
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Ingredients for Beef and Lentil Salad

For the fillet

200 g fillet

Salt

Black Pepper

 

For the salad

2 cups of boiled green lentils – 200 g

50 g of green olives

1 teaspoon of Dijon mustard

Juice of ½ lemon

2 roasted red peppers – 200 g

3 – 4 sprigs of parsley

3 – 4 tablespoons of olive oil – 40 g

1 pinch of salt

1 pinch of black pepper

How to make Beef and Lentil Salad?

For the fillet

  1. Place a pan on the stove and heat it up.
  2. Slice your fillet into long strips.
  3. Place the fillet inside the heated pan.
  4. Season it with salt and pepper, then cook all sides. 

For the salad

  1. Place boiled green lentils in a mixing bowl.
  2. Add green olives, mustard, small cubes of roasted red pepper, finely chopped parsley, olive oil, salt and pepper and stir. 

To combine

  1. Place the lentil salad you have prepared into the serving bowl.
  2. Place the cooked fillets on your lentil salad and serve.    

Recipe tips

Individuals with diabetes are advised to consume a carbohydrate-containing snack or main meal within an hour of exercise to prevent potential hypoglycaemia post-exercise. The ingredient that makes this recipe rich in carbohydrates is lentils; you can adjust the serving of lentils in your salad to suit your post-exercise needs.

 

Consuming a meal containing protein, fibre, and vitamins after exercise will help keep your blood sugar within healthy limits. Furthermore, it helps strengthen your muscle tissue.

 

What can I consume with it?

You can drink herbal tea (rosehip, white tea, linden, etc.). Consuming black tea immediately after the salad may reduce the absorption of iron from the meat. Therefore, we suggest that black tea is consumed 1-1.5 hours after meals.

 

 

 

 

This recipe was developed in collaboration with Specialist Diabetes Dietitian Neslihan Koyunoğlu Bingöl.

Frequently Asked Questions

What is the nutritional value of green lentils?

Green lentils belong to the dry legumes family. They are a nutrient-rich source of plant-based protein, as well as calcium, zinc, magnesium, and iron. Additionally, they provide a variety of B vitamins, excluding vitamin B12, and are rich in vitamin E.

What is the nutritional value of one serving of cooked green lentils?

100 grams (4 tablespoons) of boiled green lentils contain 15 - 16 g carbohydrates (1 slice bread equivalent), 6.2 grams of plant-based protein, 2.5 g fibre, 33 mg calcium, 2.3 mg iron, 10 IU vitamin A, 0.15 mg vitamin B1, 0.05 mg B2, 0.6 mg niacin (B3).

How many calories are in one serving of green lentils?

100 grams of boiled (4 tablespoons) green lentils contain 108 calories.

What is the nutritional value of one serving of fillet?

30 grams of fillet contains 6 grams of animal protein, 5 grams of animal fat.

This recipe is intended for informational purposes only and not a personalized recommendation.
Consult your dietitian or doctor before making any changes to your diet.

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