Healthy Walnut Lentil Salad Recipe
Ingredients
- 1 x 400g 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.
Variations
- 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.
Serving Suggestion: Serve with roast pork loin or chicken.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 523 kJ | 345 kJ |
| 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.
Dianne Pymble-Ward
Posted on: 05 Nov 18
