Leafy Lentil Salad

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Green leafy vegetables are essential in our diets every day in order to live a long healthy life! To extend your life, I bring you this Leafy Lentil Salad. It is simple to make and tastes fresh and delicious. It is perfect as a hearty lunch or a side salad at dinnertime.

The dressing is an old recipe I tweaked to get rid of the heart damaging oil and white sugar. To make it healthier, I encorporated tahini paste and half of a date! If you are interested in finding out more about the science behind why no oil is actually good for us, check out my article here. Need double convincing? Read my second one. 😉

This recipe is fresh and flavourful and doesn’t leave you with that greasy salad dressing feeling.

One of the reasons I love spring is the ability to grab fresh ingredients out of my garden instead of making a trip to the grocery store! Arugula is very easy to grow from seed and adds a snappy, peppery flavour. However, if arugula doesn’t float your boat, substitute kale, mesclun or another lettuce of your choice.

Health benefits of Arugula (1)

• Arugula is high in calcium, iron, vitamin A, C, K, folate, potassium and magnesium.
• Arugula is full of antioxidants which help protect against certain cancers, including breast, lung and colon.
• These antioxidants and vitamins can also fight inflammation and bacteria and may also lower cholesterol and improve circulation.
• The vitamin K in arugula is good for your bones and brain health.

Why add lentils to your diet? (2, 3)

• Lentils are high in: folate, copper, fiber, phosphorus, manganese, iron and protein.
• They contain 6 mg of iron per cup which is 33% of a woman’s recommended daily intake. (ages 19-50)
• The fiber in lentils helps to lower cholesterol and prevent blood sugar levels from rising rapidly after a meal.
• Lentils contain significant amounts of folate and magnesium which contribute to heart health.
• These legumes are quick and easy to use as they do not have to be soaked and cooked for long periods of time.

Love the versatility of lentils and looking for more delicious lentil recipes?

Try my:

• Lentil, Orzo and Wild Rice Moroccan Salad
• Mushroom Lentil “Plant-loaf”
• Beluga Lentil Chili
• Lentil Barley Stew

References:

1. https://www.webmd.com/food-recipes/benefits-arugula
2. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52
3. https://www.vegetariantimes.com/health-and-nutrition/iron-how-much-is-enough#:~:text=How%20much%20iron%20do%20you,to%20compensate%20for%20menstrual%20losses).

Leafy Lentil Salad

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Serves: 4-6 Prep Time: 10 minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1-15 ounce can of lentils, drained (can also use cooked lentils)
• 2 cups chopped arugula or kale, stems removed
• 1 tomato or ten baby tomatoes, chopped
• 1/2 green pepper, chopped
• 1 small white or red onion, diced
• 2 teaspoons jalapeno, diced finely (optional)
• DRESSING:
• 1/4 water
• 2 tablespoons tahini paste (pureed sesame seeds)
• 1 tablespoon lemon juice
• 1 tablespoon apple cider vinegar (or other vinegar of your choice)
• 1 clove of garlic
• 1 teaspoon dijon mustard, or 1/2 teaspoon mustard powder
• 1/2 of a date (eat the other half;) )
• salt and pepper to taste

Instructions

1. Mix the lentils and chopped vegetables together in a medium sized bowl.
2. Blend all of the dressing ingredients using a small blender or Magic Bullet.
3. Pour the dressing onto the salad and toss. 

 

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