Currently, we’re relying heavily on pantry staples and local farms (and their safe practices) to keep us well fed and in good health. This salad uses packaged lentils, a vinaigrette and finely chopped spring vegetables from your local market. Spring produce is so lush – fennel, dill, basil, Bermuda strawberries, green beans, leeks and zucchini. Add in a handful of feta or shave in some pecorino or parmesan if you have it in your fridge. If you are dairy free, a sprinkle of hemp seeds or pine nuts! Substitute any ingredient for something similar, whatever you can get your hands on.
To increase nutrient availability, soak the lentil beforehand and rinse before you begin to cook. This removes an outer layer that is used to keep the nutrients in ‘hibernation’ but can reduce the ability to access these nutrients and can also irrititate the gut lining.
Ingredients (Serves 4):
1 ½ cup dry lentils (black or Puy), soaked overnight
1 fennel bulb, sliced thinly
1 zucchini, sliced thinly
1 leek, chopped finely and sautéed in olive oil (or raw scallions / green onions)
1 bag of green beans, tips chopped off and steamed
2 tbsp. olive oil
1 tbsp. honey or maple syrup
2 tbsp. Dijon vinaigrette
2 tbsp. apple cider vinegar
1 tbsp. miso (chickpea or soy) – optional!
2 tbsp. capers, chopped
1 handful of basil, chopped
1 lemon, juice and zest
1 tsp. sea salt
Vegetables: Shake or thinly slice the fennel and zucchini. Sauté the leek in olive oil and add to the veg. Steamed the green beans, chop in half if you wish. Add all the veg to a bowl.
Vinaigrette: Add to a bowl and whisk vigorously.
To make the salad: add all the ingredients to a salad bowl and toss together.
Sarah Wight is a qualified Nutritional Therapist. Follow her on instagram at swnutrition.bm