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Tuesday, June 21, 2016

Sweet and Spicy Lentil Salad

How To Make Sweet and Spicy Lentil Salad Recipe - This hearty, satisfying dish is packed with goodness: plenty of fiber from the lentils and apricots and healthy polyunsaturated fat from the sunflower seeds. Legumes contain iron, which is more readily absorbed if you cook or serve them with foods rich in vitamin C, such as peppers and broccoli.



1 1/3 cups (250 g) brown lentils, rinsed
1 clove garlic, peeled
good pinch of ground cumin
1 slice of lemon
juice of 1 lemon
3 tablespoons (45 ml) extra virgin olive oil
2 tablespoons (30 ml) finely chopped fresh cilantro leaves
freshly ground black pepper
1 small red onion, finely chopped
1/2 cup (90 g) dried apricots, roughly chopped
1 red, 1 yellow and 1 green pepper, seeded and cut into 1 inch (2.5 cm) squares
1/2 cup (100 g) broccoli florets
2 ounces (50 g) firm rindless goat cheese, roughly diced
2 tablespoons (30 ml) sunflower seeds, toasted

1 Put the lentils into a large saucepan, cover with water and bring to a boil, skimming off any scum. Flatten the garlic clove with the side of a knife and add to the lentils, along with the cumin and lemon slice. Reduce the heat and simmer for about 30 minutes, or until the lentils are tender.

2 Meanwhile, to make the dressing, put the lemon juice, oil and cilantro into a large salad bowl, season to taste with pepper, and whisk together.

3 Drain the lentils, discarding the lemon slice and garlic, and add them to the salad bowl. Toss gently to mix with the dressing.

4 Add the onion, apricots, peppers and broccoli to the bowl, and mix gently. Scatter the goat cheese and sunflower seeds over the salad. Serve immediately.

+ Use 2/3 cup (150 g) frozen fava beans instead of broccoli florets. Cook the beans in boiling water for 5 minutes, or until tender. Drain and refresh under cold water.

Each serving provides
414 calories, 22 g protein, 21 g fat (4 g saturated fat), 37 g carbohydrate (14 g sugars), 13 g fiber, 78 mg sodium

Sweet and Spicy Lentil Salad Recipe
Sweet and Spicy Lentil Salad
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