Recipes

Salads

‘Peanuts and Pulses’ Summer Salad

High-fibre lentils and protein-packed peanuts make this salad a great choice for your tastebuds and your health. Make this recipe your own by adding in other seasonal fruits and vegetables, or a sprinkling of crumbled feta cheese. More great recipes can be found at www.peanutbureau.ca.

Makes 4 to 6 servings
Prep time: 20 minutes
Cooking time: 16 minutes

Ingredients

½ cup (125 mL)      dried green lentils
2 tbsp (30 mL         lemon juice
1 tbsp (15 mL)        peanut butter
1                             garlic clove, minced
½ tsp (2 mL)            dried oregano leaves
¼ tsp (1 mL)            each salt and pepper
2 tbsp (30 mL)         peanut oil
4 cups (1 L)             baby arugula
1 cup (250 mL)        colourful cherry tomatoes, halved
2                              ripe peaches, or 1 mango pitted and peeled, cut into small bite-sized pieces
½ cup (125 mL)       carrot, coarsely grated
1                              green onion, thinly sliced diagonally
¼ cup (60 mL)          mint leaves, torn
¼ cup (60 mL)          peanuts, chopped

Instructions

  1. In a large saucepan, bring 1¾ cup (425 mL) salted water to a boil. Meanwhile, rinse lentils in a colander. Add lentils to boiling water, cover and simmer gently 15 to 18 minutes, or until tender but not mushy. Drain well and rinse under cold water to cool, then pat dry.
  2. In a small bowl, whisk lemon juice with peanut butter, garlic, oregano, salt and pepper. Add peanut oil and whisk until combined.
  3. Place arugula, tomatoes, peaches or mango, carrot and green onion in a salad bowl, and top with cooled lentils. Toss with salad dressing. Garnish with mint and peanuts.

Per serving (⅙ of recipe): 190 calories, 9 g fat (1.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 7 g protein, 19 g carbohydrates, 6 g fibre, 7 g sugars, 115 mg sodium