Simple. Healthy. Tasty.
Sometimes its OK to not feel like cooking. Sometimes its OK jazz up your leftover lentils with some fresh herbs and a vinaigrette and bring that to a potlatch. Sometimes does not make you a bad person.
“Lentils are a good source of iron which is important in transferring oxygen around the body. To help better absorb this plant-based iron, add some vitamin C to your lentil dishes such as lemon juice.”
As the days become longer and warmer, life seems to speed up. There is no time for all-consuming meal preparation, we need quick and easy – but taste can’t be comprised. If you’re in need of a quick dish to whip up after work to bring around to your weeknight neighbourhood BBQ, this is a promising option. Simple, healthy, and tasty.
This salad really is an all seasons recipe. In the cooler months when dill and parsley aren’t around, try adding thyme or rosemary (and omit the basil in the dressing), or even your favourite dried herbs. Luckily sprouts can be grown indoors all year round and are a great way to get fresh vegetables in when nothing else is growing.
All Seasons Lentil Salad with Fresh Herbs and Basil Vinaigrette
- 2 cups brown lentils, dry (makes 4 cups cooked lentils)
- 6 cups water
- 1/2 large red onion diced
- 1/4 cup dill or cilantro minced
- 1/4 cup minced parsley minced
- 1 cup mixed sprouts
- 1 lemon juiced
- 1 clove garlic minced
- 3/4 tbsp Dijon mustard
- 1 tbsp honey raw
- 2 tbsp red wine vinegar
- 1/2 tbsp balsamic vinegar
- 20 g fresh basil leaves minced
- 1/4 tsp sea salt
- 1 1/4 tsp cracked pepper
- 1/4-1/2 cup extra virgin olive oil
- Cook the lentils the night before if you know you want to prepare this dish in a hurry.
- To cook the lentils, give them a quick rinse under a sieve and make sure there are no little pebbles present. Place the drained lentils in a saucepan and add the water. Bring it to a boil, then let simmer until all the water has evaporated, or until the lentils are tender. About 30 minutes. Set aside and let cool, or refrigerate until needed.
- When you are ready to prepare the salad, add the diced red onion, chopped herbs and cooled lentils to a bowl and mix to combine. Squeeze on some lemon juice.
- Toss in your sprouts. You can use your own sprouts (See my post on
- How To Sprout and the Nutritional Benefits
- ) or use store bought sprouts. Set the salad aside.
- To prepare the dressing add all the ingredients into a small blender and mix to combine. Start with 1/4 cup of oil, increase to your liking. If you don't have a blender, mix all ingredients except for the oil in a bowl and whisk to combine. Slowly add in the oil while continuing to whisk until dressing has emulsified.
- Add the dressing to the prepared salad and mix to combine. Taste and season as necessary. Voila!
Make it a winter salad: Use rosemary in place of dill and cilantro, use apple cider vinegar in place of lemon
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition, and share some of her favourite seasonal recipes and sustainable eating tips.