If you’re trying to eat more plant based, this is a delicious, fast and easy meal to prepare. It’s packed with very healthy ingredients, including a nice plant based source of protein. Sometimes we like to try new food items in order to share them with patients. I remember buying sprouted lentils for the first time. Lentils are a nice source of protein, are anti-cancer and anti-inflammatory. Sprouting made them that much healthier AND faster to cook – Win Win!
The weather was warm at the time and I decided to make a salad-type meal. I know when you say the word “salad” many people get the picture of iceberg lettuce and a slice of tomato. When I make a salad, it’s typically got a minimum of 6 to 8 ingredients, and it’s more of a meal. I was excited to see what I could create with the lentils and after grabbing what I had to hand, vegetable-wise, this was created.
On a different shopping trip I noticed the same brand also offered sprouted mung beans. Mung beans are also incredibly healthy and add a chewier sensation than the lentils. We have come to enjoy them best and it is the mung beans that are pictured here.
What’s fun about this recipe is you can make it taste a little different each time, depending on what veggies you have on hand. In the summer tomatoes are in season but I’ve made it in winter without tomatoes and added sliced carrot instead. It’s all good!
Please let me know how you enjoy this recipe and any variations you come up with that are tasty!
If you want to watch me make this on YouTube, click here.
Sprouted Lentil Salad with Vegetables
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Ingredients
SALAD
1 cup sprouted lentils or mung beans (pictured) prepared according to package directions – brand I use is TruRoots.
6 organic new (red) potatoes (steamed)
1 organic avocado, cut into bite-size pieces
1 organic cucumber, medium, sliced
1 organic red bell pepper, chopped into bite-size pieces. You could substitute an organic carrot if you like it better.
1/2 cup organic red cabbage chopped
4 organic crimini mushrooms, sliced thin
2 organic green onions, sliced into small pieces (Optional: you could use diced red onion as well)
1 handful of organic cherry tomatoes (when in season)
2 tablespoons vegan mayonnaise (optional)- added after salad dressing, see recipe below
Salt and pepper to taste
3 cups organic arugula (pictured) or baby spinach to act as a bed for the salad.
DR. VIKKI’S SALAD DRESSING
2/4 cup organic cold-pressed extra virgin olive oil
1/2 -3/4 cup organic balsamic vinegar
1 clove organic garlic finely chopped or put through a garlic press if you have one
1 teaspoon of Dijon mustard
Instructions
- Prepare 1 cup of sprouted lentils or mung beans according to package directions (they only take 10-15 minutes total.)
- While the lentils are cooking, steam the potatoes that you have cut into bite-sized pieces for about 8 minutes until fork tender but not mushy.
- While they are cooking, chop all the rest of the ingredients and combine in a large bowl.
- Mix with dressing of choice or use Dr. Vikki’s Salad Dressing* until the flavor is the way you like. Add over chopped lettuce and enjoy!
- For Dr. Vikki’s Salad Dressing: Put all ingredients (as per above) in glass jar and shake to combine. This will keep in the refrigerator for up to 5 days.
TIP: Remember what you add can be varied depending on what you have on hand. I try to include vegetables with high nutrient content, but you can make it your own.
Buon Appetito!