The real nitrate champion on the plate is the arugula – the orange makes sure the iron gets absorbed.
Time: 15 min, 15 min activeMakes: 2 servingsNo Thermomix needed: standard kitchen equipment
Why this recipe is good for you
- Arugula contains 300 to 450 milligrams of nitrate per 100 grams, more than beets. Your body turns nitrate into nitric oxide, which widens the blood vessels and can lower blood pressure. Read more
- Beets are not a source of iron. But the vitamin C in half an orange can raise your absorption of plant-based iron from the whole plate to two to three times as much. Read more
- The olive oil in the dressing is essential: without fat, your body hardly absorbs the carotenoids and vitamin K from the leafy greens. Read more
Ingredients
Salad
- 100 g arugula (rocket)
- 300 g cooked beets
- 1 orange
- 100 g feta
- 2 tbsp walnuts
Dressing
- 2 tbsp olive oil
- 1 tbsp white wine vinegar
- 1 tsp mustard
- Pepper
Equipment you need
- Salad bowl
- Chopping board and knife
- Screw-top jar
Method
- Wash the arugula: Wash the arugula, spin or pat it dry and put it in the bowl.
- Dice the beets: Cut the cooked beets into cubes.
- Segment the orange: Peel the orange with a knife, cut out the segments and catch the juice as you go.
- Shake the dressing: Shake the olive oil, vinegar, mustard, orange juice and pepper in the screw-top jar.
- Assemble: Spread the beets and orange over the arugula, crumble the feta on top, sprinkle over the walnuts and add the dressing.
