Lentil Salad (GF, DF, SF, EF, NF)

on Nov 16
by Dr. Vikki Petersen | Print the article |

Lentil Salad

I created this lentil salad when I saw sprouted lentils in a bag at Whole Foods. They are made by Tru Roots and I was intrigued. They cook quickly, always nice, and the salad I created has many variations depending on what you have in the house.

This is a gluten-free, dairy-free recipe with a nice balance of protein, veggies and fat.

Ingredients

Sprouted lentils – make 1 cup for 2 to 3 servings. The bag contains 2 cups total. Just follow the cooking instructions on the bag and drain the lentils once cooked.

3 to 4 medium sized new potatoes (the red skinned ones). If they are new and the skin is thin, you may leave it on. For tougher or thicker skin, peel before cutting into bite-sized pieces – about 1/2″ cubed.

2 hard boiled eggs (optional for those avoiding eggs) – cut into bite-sized pieces

2 small cucumbers or 1 large – cut into bite sized pieces

1/2 red cabbage (depending on the size of the cabbage) – cut into bite-sized pieces

Mushrooms – about 6 to 8 – cut into bite-sized pieces

Red onion – 1 medium size – cut into small slices

Green onions (scallions) – 3 sliced thin (If this is too much onion for you, just pick one – I like onions!)

Celery – 1 stalk cut into 1/4″ pieces

Cherry tomatoes – about 8 to 10, sliced vertically in half

Avocado – 1 or 2, depending on your desire, cut into bite-sized cubes

Arugula or Lettuce of your choice

Salt – to taste

Pepper – to taste

Olive oil – 1/2 cup

Balsamic Vinegar- 1/4 cup

Dijon mustard (optional)

Mayonnaise (optional – can try Vegenaise if egg-free) – 2 Tbsp

 

Method

Cook the lentils according to the bags’ instructions. After cutting up the potatoes, steam them until cooked but still firm. Drain the lentils and potatoes and run under some cool water to take the heat off them.

While everything is cooking, get chopping. Enlist some help to make it go faster!

Once all is chopped, make your dressing. This dressing is my personal favorite and a family recipe. It’s simple and delicious and tastes better after a couple of days.

Dressing

2 parts extra virgin olive oil (start w/ 1/2 cup)

1 part balsamic vinegar (start w/ 1/4 cup)

1 tsp dijon mustard

1 clove garlic crushed

Salt and pepper to taste

Put all ingredients in a jar and shake. Store extra in the refrigerator.

 

This lentil recipe absorbs a lot of dressing in my experience, so you may need to double it. I like to make extra because the flavors meld as time passes and it’s nice to have it for the next day.

Combine all the dry ingredients in a large bowel. Gently mix together so that you don’t break apart the avocado or eggs.

Add the dressing to taste. I add the oil and vinegar first and then the mayonnaise (if using it). Mix well. Add salt and pepper to taste and serve over the lettuce of your choice.

This is a filling ‘meal in a bowl’ and in my house seconds and thirds are not uncommon. I make extra and it is still delicious the following day.

Please let me know how you enjoy it.

 

All the best,

Dr Vikki

 

To your good health,

Dr Vikki Petersen, DC, CCN
Founder of HealthNOW Medical Center
Co-author of “The Gluten Effect”
Author of the eBook: “Gluten Intolerance – What you don’t know may be killing you!”

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