The Best Lentil Salad Ever

This is the best lentil salad ever by Sarah Britton of My New Roots.  One of my favourite blogs I turn to for inspiration. This lentil salad caught my eye a couple of months ago, I can’t believe it took me so long to make.  This salad is going to become a regular on our weekly meal plan. It meets all of a salad lovers criteria: flavourful, hearty, and sturdy and tastes better the next day. Being a dietitian, I like to add greens to my salads, I added baby arugula, if Mr D was more of a kale fan, I would have added kale. Crumbled goat cheese would be another great addition.  I agree this is the best lentil salad ever.

This just happens to be the year of the pulses. Pulse comes from the latin word ” Puls” meaning thick soup or potage. Pulses are part of the legume family. Lentils, chickpeas, dried peas and edible beans are the most commonly known pulses. Don’t be fooled by their small size, lentils are packed with nutrients, inexpensive, and versatile.  In 3/4 of a cup there are 13 grams of plant protein and 12 grams of fibre, now that ought to fill up anyone, including carnivores. In addition, to being good sources of protein and fibre, lentils are packed with folate, essential for a healthy DNA. Folate is an essential B vitamin in pregnancy, as it plays a role in preventing birth defects such as spina bifida. Folate also plays a role in red blood cell production, nerve function, and preventing memory loss. Lentils also contain iron, magnesium, and potassium and can be added to soups, salads, baked goods, and casseroles. 

One of my goals  for my family is to eat more lentils and legumes.  Plant based diets when well planned, are low in saturated fats, high in fibre, protein, antioxidants, vitamins and minerals. Research has shown that plant based diets protect against chronic diseases such as heart disease, diabetes, obesity, and cancer. Plant based diets are also healthier for the environment, with half the emissions produced in comparison to a meat based diet. We eat vegetarian at least once a week, a family favorite are these vegan lentil sloppy joes.  I am passionate about supporting local farmers. I met the owners of this Vancouver based company called Grains during a trip to my local grocer. I have been buying their black lentils, chickpeas, and quinoa.  Their website has a lot of healthy plant based recipes.

The Best Lentil Salad Ever

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adapted from My New Roots

Yields 8

10 minPrep Time

30 minCook Time

40 minTotal Time

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Ingredients

• 2 cups of baby Arugula or kale
• 2 cups of black lentils
• 1/2 medium red onion, chopped1/4 cup of chopped Italian parsley
• 1 cup of raisins ( or currents)
• 1/2 cup of Italian parsley, chopped
• Vinaigrette
• 1/3 cup of olive oil
• 1/3 cup of apple cider
• 1 tbsp honey
• 1 tbsp dijon mustard
• 1 tsp ground cumin
• 1/2 tsp numeric
• 1/2 tsp ground coriander
• 1/2 tsp ground cardamom
• 1/4 tsp cayenne
• 1/4 tsp ground cinnamon
• salt and pepper to taste

Instructions

1. Soak lentil for 4-6 hours, rinse. And cook for approximately 30 mins. Be careful not to over cook lentils
2. Finely chop Arugula, red onion, and parsley, and place in a medium size bowl
3. Combine salad dressings in a mason jar and mix.
4. Once lentils have cooked allow to cool for approximately 10 minutes
5. Add lentils to salad, top with raisins.
6. Toss salad with dressing

7.8.1.2

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http://www.zestnutrition.ca/best-lentil-salad-ever/

Enjoy!

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