Heart Healthy Lentil Salad

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I love romaine, lentils and avocado so I thought I throw them all together in this light yet hearty delicious salad. What really ties this together is the tasty homemade dressing. I really enjoy mixing my own dressings because I can be sure there is nothing but healthy goodness added and not any extra oils. I also love experimenting with nuts and seeds instead of oils to create a creamy low-fat dressing. You can get creative and try different combinations to see which one you like best!

Further Food Nutritionist Commentary:

Finally, a salad that’s not only healthy and delicious, but filling, too! Lentils and the various seeds used in the dish provide plenty of satiating protein. The dressing incorporates tons of flavors—dates, ginger, lemon, garlic—to create a delicious interaction of tastes to spice up your salad. Plus, it’s all gluten-free!


By Rachel Paul, MS, RD

Heart Healthy Lentil Salad

  • Prep Time:15 mins
  • Cook Time:0 mins
  • Servings: 2

Ingredients

1 head of romaine lettuce (chopped)
2 carrots (chopped)
2 celery stalks (chopped)
1 cup cherry tomatoes (chopped)
1/2 red bell pepper (chopped)
1 cup cooked lentils
1 tablespoon hemp seeds
1 tablespoon sesame seeds
1-2 tablespoons pumpkin seeds
1 tablespoon parsley (chopped)
1/2 avocado

 

For the Dressing:
2 tablespoons tahini (or soaked cashews)
2-4 tablespoons water (to adjust thickness)
2 garlic cloves
1/2 lemon juice
1 soft date pitted and chopped
1/4 teaspoon grated ginger
1/2 teaspoon pink himalayan salt

Instructions

  1. Add all ingredients for salad into a large bowl.
  2. Next mix together your ingredients for the dressing. It is best to use a food processor or
  3. small blender otherwise put all ingredients together in a jar and shake well.
  4. Pour your dressing over your salad and mix thouroughly.
  5. Top with avocado and seeds and serve.
Add all ingredients for salad into a large bowl. Next mix together your ingredients for the dressing. It is best to use a food processor or small blender otherwise put all ingredients together in a jar and shake well. Pour your dressing over your salad and mix thouroughly. Top with avocado and seeds and serve.

Nutrition Information

Per Serving:  Calories: 237; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 405mg; Potassium: 1008mg; Carbohydrate: 30g; Fiber: 12g; Sugar: 10g; Protein: 11g

Nutrition Bonus: Vit A: 386%; Vit C: 59%;Iron: 26%; Calcium: 11%

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