Lentil and Spinach Salad With Onion, Cumin and Garlic

May 17, 2023May 17, 20230 1
Lentil and Spinach Salad With Onion, Cumin and Garlic recipe for healthy eating
in Salad

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup puy lentils
1 fresh bay leaf
1 stick celery
1 sprig fresh thyme
2 tablespoons olive oil
1 onions or 3 -4 shallots , finely chopped
2 teaspoons cumin seeds , toasted , crushed
400 g Baby Spinach
salt , to taste
fresh ground black pepper , to taste
3 tablespoons fresh parsley , chopped , plus a few extra sprigs
5 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
5 teaspoons red wine vinegar
4 garlic cloves , finely chopped
1/2 teaspoon lemon rind , finely grated

Nutrision Information

Servings Per Recipe
4
Calories
329
Sugar
5g
Fat
22g
Lentil and Spinach Salad with Onion, Cumin and Garlic is a simple, easy-to-make recipe that is perfect for those who want to eat healthily without sacrificing taste. The dish is hearty and filling, making it an ideal option for lunch or dinner. Lentils and spinach are both nutrient-dense ingredients that provide a range of health benefits, including improved digestion, enhanced immune function, and reduced inflammation. The fragrance of the toasted cumin seeds adds a lovely depth of flavor to the dish that balances well with the tart red wine vinegar and the tangy Dijon mustard. This salad is perfect for anyone looking for a healthy, hearty, and delicious meal.

Instructions

1.Rinse the lentils in cold water, then put them in a large saucepan and cover with twice their volume of water. Add the bay leaf, celery and thyme, then bring to the boil and simmer for 20-25 minutes until tender, but still holding their shape.
2.Meanwhile, heat the olive oil in a frying pan, add the onion and fry for 10 minutes until soft and golden. Tip in the cumin seeds and cook for another couple of minutes, then add to the lentils.
3.Drain the lentils and remove the herbs and celery. Add the spinach and toss well until it wilts. Season with salt and pepper to taste.
4.Whisk together the parsley, extra-virgin olive oil, mustard, red wine vinegar, garlic and lemon rind with a pinch of salt and pepper to form a dressing. Toss the spinach and lentils with the dressing and serve warm or at room temperature.

PROS

Lentil and Spinach Salad with Onion, Cumin and Garlic is a protein-rich, low in fat, vegan salad that is quick and easy to prepare.

The cumin seeds provide a mild, slightly nutty flavour and the salad is an excellent source of iron, vitamin C, vitamin E, fibre and calcium.

CONS

Lentil and Spinach Salad can be high in sodium if salt is added during the cooking process or when making the dressing.

Spinach may also contain unwanted chemicals, so make sure you wash the spinach thoroughly before using.

The salad may not be suitable for those with kidney problems or other conditions that require a lower intake of potassium.

HEALTH & BENEFITS

This delicious and healthy salad contains many health benefits.
Lentils have a low glycemic index and are high in fibre which can help control blood sugar levels and promote healthy digestion.
Spinach contains high levels of antioxidants which help protect against cancer and other diseases.
The cumin seeds in the recipe are a good source of iron which is essential for the formation of red blood cells and to maintain a healthy immune system.

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