Total time: 45mns
Benefits: This is a delicious salad, especially for people looking for vegetarian sources of protein and Omega 3. Walnuts are one of the best Omega 3 sources and help to raise your good cholesterol (HDL) and lower your bad cholesterol (LDL). Just 7 walnuts a day contain nearly 95% of your recommended daily intake of Omega-3 essential fatty acids!
Lentils are a high in fiber and a great source iron.
1 ½ cups cooked brown lentils, cooled and drained
¼ cup sliced green onions, green part only
1 cup packed thinly sliced baby spinach
½ cup halved cherry tomatoes
¼ cup chopped walnuts
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon chopped fresh rosemary
1 clove garlic, crushed
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
- In a large mixing bowl, combine the lentils, green onions, spinach, tomatoes, olives and walnuts. Mix well with a wooden spoon and set aside.
- In a small mixing bowl, combine the oil, vinegar, mustard, rosemary, garlic, salt and pepper and whisk together. Pour over the lentil salad and mix well.
- Allow the salad to set at room temperature for at least 20 minutes, stirring a few times before serving. Alternatively, refrigerate in an airtight container for at least an hour before serving.
Source: Adapted from a recipe by Alexandra Jamieson, photo: Alexandra Jamieson