+ Well Nourished | Puy Lentil Salad

Puy Lentil Salad

This is a fast and versatile, high fibre, healthy lentil salad.  It is a great accompaniment to just about any protein, or a meal in itself.

Why is it so good?
The puy lentils (also called french lentils) are a great pantry staple as they have a long shelf life, don’t need to be soaked (though I still do, even if just for a few hours) and cook quickly.  They are a great source of fibre and vegetarian source of protein.  They have an impressive mineral content including iron.  Combined with the seeds, they form a ‘complete’ protein source.  The parsley and tomatoes contain antioxidants and health giving plant chemicals.  The lemon and lemon zest enhance immune health and the olive oil assists in the absorption of fat-soluble vitamins.

Serves 4-6

Ingredients

200gram (1 cup) of puy lentils, cooked
1 red onion, halved and sliced
10 cherry tomatoes, halved
Small bunch of flat-leaf parsley, leaves picked
¼ cup of sunflower seeds toasted
100gram of feta cheese, crumbled

Dressing
1 lemon, zest, and juice
¼ cup of extra virgin olive oil
1 tablespoon of red wine or chardonnay vinegar
Sea salt and pepper to taste

Method

  1. Combine all ingredients in a salad bowl and toss well to coat in the dressing.
  2. Leftovers will keep in an airtight container, refrigerated for a few days.

Variations

Dairy free
Leave out the feta.  You might like to substitute with raw or toasted cashew nuts or a drizzle of tahini.

More substantial
I love a can of tuna mixed through leftovers for a fast, healthy lunch.

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