Saturday, July 10, 2010

Lentil Salad

This is a really great vegetarian dish that my Grandma makes all the time - it's one of my favourite meals!


1 19 oz. can red lentils, rinsed and drained
4 oz. feta cheese, crumbled
1 red pepper, diced
2 green onions, finely chopped
1 clove garlic, minced


2 Tbsp. lemon juice
1 Tbsp. olive oil
¼ tsp dried thyme
¼ tsp each salt and pepper


Whisk together all dressing ingredients. Combine all ingredients in a large bowl and stir to combine. Store in the refrigerator and serve cold.

Want to know more about lentils? Here is some information on their amazing health benefits:

Lentils are extremely popular and inexpensive protein choices, specifically for vegetarians and healthy eaters due to their high protein and fibre content and due to the fact that they are low in fat.

Folic acid is one very important nutrient found in lentils. One cup of cooked lentils provides 90% of the recommended daily allowance (RDA) of folic acid, which makes lentils the #1 source of folic acid compared to any other unfortified food. Folic acid is a B vitamin that both adults and children require in order to produce healthy red blood cells and prevent anemia. Lentils are also one of the best vegetable sources of iron. 100 g of lentils contain 60% of the RDA for iron and 26 g of protein, which makes them an important part of a vegetarian diet and useful for preventing iron deficiency.

 Lentils are also a great source of dietary fibre - 100 g of lentils contains 31 g of fibre. This soluble fibre acts as a scrub brush, cleaning the digestive system. It also decreases both cholesterol and insulin requirements for people with diabetes since their high fibre content prevents blood sugar levels from rising rapidly after a meal. And lastly, for anyone who is watching their figure - 100 g of lentils only has 1 g of fat!

*Recipe from Marian Brooks

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