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This is the perfect salad to take to a barbeque to impress a crowd, throw together on a weeknight or spend a couple of hours in the kitchen perfecting. For the quick version use canned lentils and baby beetroots, but for a more whole food approach cook your lentils and beets from scratch!


Salad Ingredients

1 can of baby beets
1 can of brown lentils
200g of baby spinach leaves, washed
A couple of handfuls of finely shredded red cabbage
1 red capsicum finely sliced
1 Lebanese cucumber sliced
1 small red onion finely sliced
1 punnet of alfalfa sprouts
1/3 cup of roughly chopped flat leaf parsley
1/2 cup of alfalfa sprouts
1/4 cup of capers, drained (and washed if you prefer the salted variety)
1/4 cup of sunflower seeds
1/4 cup of sesame seeds

Dressing ingredients

1/4 cup of raw cashews, soaked for four hours
Juice of 1/2 a lemon
Zest of 1/2 a lemon
1 tsp apple cider vinegar
1 tsp maple syrup
1 clove of garlic roughly chopped
2 tbsp of olive oil
1/4 cup of water
Salt and pepper


Dressing Method

Prepare the dressing first by placing all ingredients in a blender and blend until smooth and adjust seasoning to taste. If it looks too thick thin out with a little more water.
If you have a high powered blender you don’t even need to soak your cashews. Once blended until smooth set aside while assembling your salad.


Whole Food Method

First prepare lentils, having soaked overnight or for six hours, by placing in a heavy-based saucepan with a couple of bay leaves and bringing to a boil, then simmering until tender. Drain and set aside. While the lentils are simmering cut fresh beets up into bite-sized pieces and bake in a foil-covered tray with a splash of olive oil, balsamic vinegar and seasoning for about an hour, until fork tender. You can keep your lentils and beets warm for a warm salad, or allow to cool for a cold salad.
For extra flavour toast your seeds as well.

Quick method

Rinse and drain lentils and set aside.
Drain canned baby beetroots, cut up into quarters and set aside.
Toss together salad vegetables and plate up onto plates.
Drizzle with creamy cashew dressing and top with lentils, sliced beetroot, seeds and capers.

This recipe serves 4.


Check out Kate’s website, Hobart Green Guide to find the best vegan and eco parts of Southern Tasmania and some great vegan recipes.


Share your fresh creations with us on Instagram with #myTWC


About The Author

Kate Parker

Kate Parker is a high school teacher, social media editor and passionate vegan foodie. Kate writes for her own blog Newcastle Vegan Guide as well as contributing to The Wholefood Collective. She loves showing how varied, creative and healthy, plant-based eating can be, and has taken every opportunity given to her in her 10 years of veganism to show off her cooking prowess. Kate has catered events large and small, ensuring that food provided is cruelty free and gentle on the planet.

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