This is a fast and versatile, high fibre, healthy lentil salad. It is a great accompaniment to just about any protein, or a light 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.
Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.
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Puy Lentil Salad
- 200 g puy (French) lentils (cooked**to yield approx. 2 cups)
- 1 red onion/s -halved and sliced
- 10 cherry tomatoes -halved
- 1 bunch flat-leaf parsley -leaves picked
- 30 g sunflower seeds (¼ cup) toasted
- 100 g feta cheese -crumbled
- 1 lemon/s -zest and juice
- 60 ml olive oil -extra virgin (¼ cup)
- 1 tbsp red wine vinegar (or chardonnay vinegar)
- Sea salt and freshly ground black pepper -to taste
- Combine all ingredients in a salad bowl. Mix the dressing together in a jar or small bowl. Pour over the lentil mix and toss well to coat.
- Leftovers will keep in an airtight container, refrigerated for a few days.
- Cook your lentils (link to cooking instructions below)**
- Store in an airtight container in the fridge.
Dairy-free and veganLeave out the feta. You might like to substitute with raw or toasted cashew nuts or a vegan cheese.
Onion-freeReplace the onion with 5 thinly sliced radish.
More substantialI love a can of tuna mixed through leftovers for a fast, healthy lunch. **Cooking instructions for the lentils HERE. For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.
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