Healthy Walnut Lentil Salad Recipe
Ingredients
- 1 x 400 g can no-added-salt brown lentils, drained
- 1/2 clove garlic, chopped
- 2 spring onions (including green tops), sliced
- 1 bunch English spinach leaves, shredded
- 150 g reduced-fat feta cheese, crumbled
- 1 punnet cherry tomatoes, halved
- 2 tbs walnuts, chopped
- 1/2 cup low-fat Italian salad dressing
Method
- Combine lentils, garlic, onion, spinach and feta in a mixing bowl.
- Add tomatoes, walnuts and dressing.
Hint
Make your own low-fat Italian dressing by mixing juice from ½ lemon with 1 tablespoon of olive oil and a little Dijon mustard.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Use 250g cooked green beans instead of spinach. Replace canned lentils with 1 1/2 cups cooked lentils. Always rinse lentils and pick out stones before cooking. Cook according to packet instructions. Be careful not to overcook as they will go mushy.
Serve with roast pork loin or chicken.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 523 kJ | 345 kJ |
| 125 Cal | 82 Cal | |
| Protein | 11.2 g | 7.4 g |
| Fat, total | 6.1 g | 4 g |
| — saturated | 2.6 g | 1.7 g |
| Carbohydrate | 4.9 g | 3.2 g |
| — sugars | 1.4 g | 0.9 g |
| Sodium | 294.1 mg | 194.1 mg |
| Fibre | 3.1 g | 2.1 g |
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Comments (1)
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Hi, I made this salad for dinner, tonight. Yum! I added, Mediterranean olives, diced red capsicums and the suggested, green beans, Looking forward to trying other recipes, on this fab site. I tried to rate the recipe, but it didn’t work.
Anonymous
Posted on: 05 Nov 18
