THE ULTIMATE SUN-DRIED TOMATO LENTIL SALAD

Looking for something healthy to make?

I’m introducing to you my ultimate lentil salad which never fails me. Like most of my recipes, it is fresh, healthy and nutritious yet keeps you full for hours.

Lentils actually have a lot to offer. They’re low in fat, extremely nutrient-dense, and generally pretty affordable to buy. Plus, they are relatively quick and easy to prepare. Lentils are rich in minerals, protein, and fiber. So, all in all, they are not only great for those who are vegans or vegetarians that are looking for additional sources of protein in their diet. With just a bit of right seasoning and vinaigrette, you can take lentils from 0-100. So, here is my secret:

Just to convince you a bit further to give this recipe a try, here are some benefits of lentils:

1. They’re full of polyphenols which are active compounds that fight against harmful agents in the body.

2. They’re high in protein. One cup of cooked lentils contains 18g of protein.

3. They’re a good source of iron. One cup of lentils also has 6.6 milligrams of iron, which is approx. one-third of what you need for the entire day.

4. They’re full of fiber.  One cup of lentils has 15.6 grams of it, which is actually almost x4 as much as a cup of kale. Fibre is good for your digestive health and healthy weight maintenance.

5. They’re a good source of folic acid. Folic acid is an important nutrient to fill up on all the time, but it’s especially important when you’re pregnant.

I hope you enjoy!

-Ari Yori

THE ULTIMATE LENTIL SALAD RECIPE

prep time: 15-20 minutes

cook time: 20-30 minutes for lentils

portion: 4-5 servings

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INGREDIENTS

1 cup beluga lentils, uncooked (green lentils substitute)

1 red bell pepper, diced

1 yellow bell pepper, diced

1-2 garlic cloves, crushed and minced

1/3 cup (approx. 6-7 pieces) sun-dried tomatoes from a jar, finely minced

1/4 cup oil from sun-dried tomato

1/2 cup (large handful) fresh parsley, finely chopped

1/2 cup (large handful) basil, finely chopped

1-2 tbsp extra virgin olive oil

4-5 tbsp red wine vinegar

salt & pepper

DIRECTIONS

1. Rinse the lentils under cold water and cook them as per package instructions. General rule of thumb, it requires a 1:3 water ratio. If you have vegetable stock cubes, sprinkle into the pot for additional flavor. Just make sure that you don’t over cook the lentils as you want them slightly tender and not mushy. Completely cool down your lentils before you start combining all the salad ingredients together.

2. In a large salad bowl, combine all the ingredients together and mix gently until evenly incorporated.

3. Give it a taste and adjust it with your vinaigrette and seasoning to your desired flavor. If you want more sourness and tanginess, add more red wine vinegar.

PRO TIPS

• Do not overcook your lentils! It will make your salad mushy! Follow your lentil package instructions.

• Your salad will taste better over time as the lentils will absorb all the flavour. I usually like to make this the night before.