Characteristics

This is one of the numerous versions of whole-meal salads that are possible when we combine leafy greens and other vegetables with a bean or legume and flavor with herbs and spices or creamy nut or seed sauces. Such whole-meal salads are very filling and provide an outstanding amount of nutrient density. They are rich in healthy carbohydrates and provide an excellent amount of healthy protein and fat, along with an abundance of vitamins, minerals, phytonutrients, and antioxidants. They can be made and eaten fresh, or take to work or on the go as meals. Lentils, specifically, are very rich in iron and provide us with numerous health benefits for our gut health, heart health, and weight.

PREP TIME: < 15 mins with pre-cooked lentils
SERVINGS: makes 2 whole-meal salads (multiply quantities for more)

  • 100% Plant-Based / Vegan
  • 100% Whole food
  • Raw (optional, if using sprouted lentils)
  • Oil-free
  • Sugar-free
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Peanut-free
  • Nut-free

Goodies Needed*

INGREDIENTS:

  • 2 cups Organic Lettuce Greens (of your choice)
  • 1 cup Organic Green Lentils
  • 1 cup Organic Carrots (grated; about 1 large or 2 smaller carrots)
  • 1 large or 2 small Organic Tomatoes
  • 1 Organic Bell Pepper (yellow, orange, or red)

Dressing/Sauce:

TOOLS:

Preparation Steps

  1. Prepare your lentils, if not already cooked, by soaking them overnight and cooking in plenty of fresh water for about 15 to 30 minutes.
  2. Once your lentils are ready, prepare the salad and dressing.
  3. Wash and chop your lettuce leafy greens, and place it into one main bowl or split between two meal-sized dishes.
  4. Wash, peel, and trim the ends off of the carrots, and grate accordingly. Add to the salad.
  5. Wash the tomato(es), and chop or dice. Add to the salad.
  6. Wash the bell pepper, cut in half to remove the core and seeds, and chop or dice. Add to the salad.
  7. Add the cooked lentils to the salad.
  8. Wash the lemon, roll on a hard surface while pressing down with your hand to release the juices, cut it in half, and using your lemon reamer remove all of the juice and pulp into a high-powered blender.
  9. Add the remainder of the dressing ingredients into the blender, and blend on high speed until a smooth, creamy sauce forms. You can add more or less water depending on how thick or runny you want your dressing to be.
  10. Pour the dressing over your salad, and eat as-is or mix everything thoroughly to combine all of the ingredients and the sauce.
  11. Store any uneaten salad in a sealed container in the fridge for up to 24 hours if with the sauce, or up to 48 hours if without sauce.

Meal Nutritional Benefits

Lentils

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, specifically most B vitamins, including folate
  • provide minerals, especially iron, molybdenum, copper, phosphorus, magnesium, zinc, and manganese
  • support optimal health, weight, healing, and prevention
  • support healthy, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more information, visit the lentil detailed overview from World’s Healthiest Foods

Lettuce

  • provides some healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
  • provides minerals, especially potassium, calcium, phosphorus, and magnesium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other lifestyle diseases
  • for more info, see the lettuce overview on Nutrition And You

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Bell Peppers

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
  • for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Sesame Seeds / Tahini

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
  • for more information, visit the sesame detailed overview from World’s Healthiest Foods

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
  • for more information, visit the lemon detailed overview from World’s Healthiest Foods

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the garlic overview on World’s Healthiest Foods

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
  • for more info, see the chili pepper overview on World’s Healthiest Foods

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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