Lentil Salad with Walnuts, Raisins & Tahini (V, GF)
Salad season is starting to knock on our doors. When I want to make a quick lunch or dinner, I usually use some type of legume and combine it with (at least) a handful of fresh herbs, roasted nuts and dried fruits. To me, this is the perfect salad including a variety of flavours and textures. Something crunchy, something herby, something chewy and something that has caramelised (in this case onions that I fried in aromatic sesame oil). You can use this recipe as an inspiration for countless different salads, simply experiment with different legumes (such as beans, peas and lentils), nuts and seeds, raisins and figs, parsley and cilantro, mustard and vinegar or whatever else you fancy!
good news about those lentils
Lentils are a type of legume (such as beans, lupins, peanuts and peas) and are cultivated for their seeds, which is what we ultimately consume. They contain fiber which has cholesterol-reducing effects and helps to manage blood sugar levels by providing us with slow-burning complex carbohydrates. While lentils barely have any fat, they are a good source of protein (~ 9g/100g). If you are feeling a little low in energy, try to incorporate some more lentil dishes in your diet, as they help to replenish your iron stores. Iron is essential for metabolism and energy production because it transports oxygen throughout your body. Rather than consuming energy drinks and granola bars, iron may be what we’re lacking! In addition to this, lentils are rich in folate (also referred to as vitamin B9, which allows your body to create plenty of new cells) and manganese (which plays a role in development and metabolism). The bottom line is this: lentils are delicious and nutritious and if you don’t already cook with them regularly, you should start eating them today!
Prep Time: 15 min
Cooking Time: 15 min
Total Time: 30 min
For this recipe you will need:
2 cups cooked brown lentils
100g roasted walnuts
2 handfuls parsley, finely chopped
½ cup mint leafs, finely chopped
½ cup sprouts (eg mungbeans, alfafa, radishes)
½ lime, juiced
1 tbsp tahini
1 tbsp olive oil
1 tsp balsamic vinegar
1 tbsp toasted sesame oil
1 onion, cut into thing rings
½ cup raisins
salt and pepper to taste
- Preheat the oven to 180°C and roast the walnuts for 10-15 minutes. Once they are crunchy and slightly browned, roughly chop them.
- In a pan, heat the sesame oil and caramelise the onion rings.
- In a big bowl, combine the lentils, herbs, tahini, olive oil, baslamic vinegar, salt and pepper. Give all a good stir and add in the raisins, roasted walnuts and caramelised onions. Use more salt and pepper if needed.
- Serve with your favourite bread or crackers as well as this deliciously freen parsley and walnuts pesto!