Super Anti-Inflammatory Lentil Salad

© Misaki Matsuura

A salad combining anti-inflammatory foods such as tomatoes (lycopene), extra virgin olive oil (polyphenols), and omega-3-rich flax oil to balance the fat, red onion (flavonoids). Bell pepper, which is very rich in Vitamin C, Beta carotin of carrot, as well as sulphur compounds in onion all promote the absorption iron from lentils (non-heme iron).

Ingredients

Pulses

• Lentils 120 g (dry)
• A pot of water with 2 bay leaves, 2 shallots, and a pinch of salt.

Vegetables: 400 g in total

• cherry tomatoes
• beets (boiled)
• bell pepper
• cucumber
• red onion
• carrot

Dressing

• herbs (20 g in total): shiso leaf (Japanese basil) and parsley
• 2 tbsp extra virgin olive oil
• 2 tbsp flaxseed oil
• 2 tbsp apple cider vinegar
• 1⁄2 tsp sugar
• 1⁄2 tsp dijon mustard
• Salt & black papper

Instructions

1. Make a nice atmosphere: a drink, something to snack, music, invite friends… so that you can enjoy the cooking process.
2. Start by washing your lentils: put them into your pot and cover them with water. Take out any floating parts and stones.
3. Remove the washing water and give enough fresh water into your pot so that the lentils can double their size. Add salt and bring the water to a boil. Try your cooking water: it should be nicely salted.
4. Let the lentils cook with your lid on on low heat until they are soft. Pour out the water. Never let your pulses be al dente. Your belly will be thankful 🙂
5. Cut your veggies. Heat up your pan with oil and start to roast your onions. Once the onions are a little brownish add your other vegetables and roast them until you like the color. Give in salt and spices and stir in your veggie-mixture. Enjoy the beautiful smell. Try your veggies: are they rich in taste? If not, add more salt and/or spices.
6. Let the vegetables cool down

Concept dressing = 2 units oil + 1 unit sour + sweet + salt + emulsifier

1. An emulsifier combines the oil and the sour liquid. Examples: mustard and honey.
2. Use your small bowl and whisk or a glass with a lid. Put in all the ingredients for the dressing and stir or shake until you have a homogenous mixture. Food prep tipp: make more dressing and store it in your fridge.
3. Cut your herbs. Save some uncut herbs for decoration.
4. Magic moment: combine lentils, vegetables, dressing and herbs. If your salad is too dry add some liquid like oil and lemon juice.
5. Additional ideas to go with the salad: nuts and seeds, halloumi fresh from the barbecue grill, fermented vegetables… See cooking as a creative process. Mix and match ingredients according to your region, the saison and your taste.
6. Serve your food with lots of love 🙂

Guten Appetit
Bon Appétit
Smaklig måltid

Concept lentil salad = lentils + (roasted) vegetables + dressing + herbs

More information

I love pulses in general because, primarily, they are so rich in soluble and insoluble fibre. Soluble fibre steadies blood sugar levels and reduces the body’s ability to absorb excess fat. That helps people to lower LDL (“bad cholesterol”) too. Soluble fibres are powerful prebiotics (food for good bacteria), and can add bulk in our diet to satisfy us. Lentils are especially great because they cook fast so they are easy to incorporate and we will save energy. They are also full of vitamins, minerals, and phytochemicals just like other pulses. And they are one of those wonderfully versatile ingredients!

So I made this salad combining anti-inflammatory foods such as tomatoes (lycopene), extra virgin olive oil (polyphenols), and omega-3-rich flax oil to balance the fat, red onion (flavonoids). Bell pepper, which is very rich in Vitamin C, Beta carotin of carrot, as well as sulphur compounds in onion all promote the absorption iron from lentils (non-heme iron).

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