Nourish - Speckled Lentil Salad with Red Onion and Courgette
Protein and nutrient rich lentils form the base for a hearty salad combining red onion and courgette.
This salad can be modified by adding different vegetables or dressings depending on the season or what you have in the fridge.
The variations are endless!
- Rinse and drain the lentils before inspecting for any unwanted particles.
- Place them in a pot of boiling water or stock (at least 3 times the volume of water to lentils) and boil for about 10 minutes before reducing the heat to a simmer.
The cooking time may vary with the type or age of the lentils but test them after 20 minutes. They should be soft inside but still retaining their shape.
- Drain and set aside to cool.
- Prepare the red onion by finely slicing and placing in a small bowl with the salt and vinegar to soften for at least 10 minutes.
- Drain and keep the juices; some of this can be added to the final dressing of lemon juice and olive oil.
- Roughly chop the parsley leaves.
- Slice the courgettes with a mandolin or spiraliser and blanch them for just one minute in boiling water before cooling in ice-cold water. Drain and pat dry on kitchen paper.
- Combine and assemble the lentils, onions, courgettes and mix through the dressing of lemon, oil and some of the vinegar (to taste).
- Add a few twists of black pepper and the chopped parsley.
- Serve on its own or as a side dish.
Lentils are a wholesome source of protein, fiber and iron.
Lentils come in several varieties; green, red and brown. The Puy, or french lentil style holds its shape in cooking and is very suitable for making salads.
Red lentils break down readily in cooking making them useful for patties, curries, dhals and thickening soups.
Different types require different cooking times therefore follow the instructions on the packet or recipe.
Lentils are cheap and easy to add to a multitude of meals, from stews, soups, curries and casseroles.