As part of the legume family lentils are an excellent nutrient-packed staple in a plant-based diet. Lentils date back to Neolithic ancestors and are consumed in cuisines all over the world. Just one cup of cooked lentils packs 18 grams of protein, 358 milligrams of folate (90 percent DV), 1 milligram of manganese (49 percent DV), 356 milligrams of phosporus (36 percent DV) and 6.6 milligrams of iron (37 percent DV). Lentils also provide copper, thiamine, potassium, magnesium, vitamin B6, vitamin B5 and zinc. Health benefits of lentils include the following:
- Excellent source of filling fiber
- Improves digestive health
- Helps manage blood sugar levels
- Packs plenty of plant-based protein
- Can aid in weight loss
- Improves immunity
Marinated Lentil Salad
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Prep time:
Cook time:
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Serves: 6
Ingredients
- 1 cup dry brown lentils
- 1 small handful fresh parsley, finely chopped
- 1/2 cup grape tomatoes, sliced in half
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, chopped
- Zest and juice of 1 lemon
- 1/4 cup extra virgin olive oil
- 2 cloves garlic, minced
- 1/2 tsp dried oregano
- Sea salt and pepper to taste
Instructions
- Cook lentils according to package instructions then drain and rinse with cool water.
- While lentils are cooking, prepare the dressing by combining lemon juice and zest, extra virgin olive oil, garlic, and oregano. Add salt and pepper to taste.
- Rinse the parsley and tomatoes. Remove parsley leaves from stems and roughly chop. Cut grape tomatoes in half ,finely dice the red onion, and chop the olives.
- Add parsley, tomatoes, red onion, and olives to cooled lentils.
- Toss with dressing and serve immediately or for best results let marinate in refrigerator for a minimum of 30 minutes. Always toss before serving to redistribute the flavors .
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