This salad is filled with nutritional powerhouses. I am sure most of you know about how good quinoa, lentils, hemp seeds, swiss chard, lemon, green beans, and garlic are for you.
This is a serious salad. If you were looking for recipe ideas for any of these amazing ingredients look no further.
Lentils are high in protein, iron, and fibre all while being very low in fat.
Quinoa is a complete protein, meaning it provides your body with all 8 essential amino acids, it cannot produce itself.
So if you are worried about not getting enough protein without eating meat this salad should comfort you.
This salad is loaded with protein, complex carbohydrates, vitamins, minerals, healthy fats, and anti-oxidants.
All this makes it hearty and satisfying. When you eat food that has been stripped of all it’s nutrients your body stays hungry because you have not provided it with everything it needs.
That is not the case with this salad. Taste is not sacrificed either. The wonderful flavor of sesame oil with a little zing of lemon pulls everything together nicely. It is simple but it works.
This salad can obviously be modified in so many ways. Think of lentils and quinoa as your blank slate and experiement with different flavours and veggies.
Quinoa, Lentil, Beans and Greens Salad
1 cup green or brown lentils
1/2 cup white quinoa
1 cup green beans, trimmed and cut in half
1/4 hemp seeds (or sesame seeds)
1/2 cup baby swiss chard leaves ( or baby spinach), roughly chopped
a good handful of flat leaf parsley, finely chopped
1 clove garlic, grated
zest of 1/2 lemon
1/4 cup lemon juice
1/4 cup sesame oil
sea salt and freshly ground pepper to taste
Boil lentils in about 3 cups of water for approximately 25 minutes until cooked. Cooking time will vary depending on the lentils. Lentils should be tender but not falling apart. Set aside and let cool.
While the lentils are cooking cook the quinoa in 1 cup of water for 10-12 minutes covered on low until cooked.
Steam the green beans for a few minutes. Really just a few minutes so that they are a little tender.
Add the lentils, quinoa, and beans to a big bowl. Add the rest of the ingredients to the bowl and mix well.
Taste and adjust seasoning if necessary.
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