Hot or Cold Meal
–By Kirsten Singler–
Lentils are high in fiber and protein, making them a heart healthy food that helps stabilize blood sugar. You can eat this lentil salad warm as soon as you make it or save it for the next day and serve it cold.
- 2 tablespoons extra-virgin olive oil
- 1 large yellow onion, chopped
- 1 1/4 teaspoons salt (or to taste)
- 6 cups vegetable broth (or water)
- 1 cup lentils
- 8 large green chard leaves
- 1 medium yam, scrubbed
- 2 carrots chopped
- 1 tablespoon cumin seeds, lightly toasted and ground
- 3 tomatoes chopped
- 1 bunch of cilantro chopped
Directions to make Lentil Salad:
Begin by sautéing the onions in a large pot. When onions have browned, add water and lentils. Then continue to add the yam, carrot, chard and cumin. Bring water to a boil and then allow to simmer on low for 20-30 minutes (or until lentils are soft). When lentils have completed cooking, add fresh tomatoes and cilantro and serve. Salt and pepper to taste. This meal may be served immediately while warm, or allow to cool and pack for lunch or as a cold salad.
For an extra touch, top with cashew cream. Cashew cream is easy to make by blending 1 part cashews to 1 part water with fresh lemon juice and a pinch of salt. Simply blend until creamy-smooth and use to top lentils or use as a dip.
Makes 4 servings.
Calories: 191 Protein: 10g Carbohydrates: 30g Fat: 5g Fiber: 9g
FLT servings: Legumes: .5 Category 1 vegetable: 1 Category 2 vegetable: 1 Fat: 1.5
If you are interested in learning more about the First Line Therapy plan, please call our office to schedule an appointment.
Recipe created by Kirsten Singler. Kirsten is a nutrition and wellness coach at Revolution Health Medical Center. She began her career in nutritional counseling in 2009 as a graduate of the Southwest Institute of Healing Arts. She is a 2015 graduate of Southwest College of Naturopathic Medicine.
Kirsten is currently accepting new medical nutrition patients.