Easy Lentil Salad

SERVES: 4

Ingredients:

250g (8.8oz) pouch of puy lentils (or you could use green canned lentils)
100g (3.5oz)cherry tomatoes
100g (3.5oz) mange tout
3 medium spring onions
1 tbsp rapeseed or olive oil
1tbsp cider vinegar
1/2 tbsp wholegrain mustard
1/2 tbsp honey
1/2tsp dried or fresh garlic
30g (1.05oz) walnuts
Large handful of baby spinach or other green leaves

Recipe Summary

Lentils are often overlooked as boring or difficult to cook – but with the right treatment they can make a fantastic arthritis-friendly meal – as this simple salad shows. Puy lentils are high in fibre which helps keep you full by filling you up and stabilising blood sugar levels. They are also a great source of folate which studies have suggested people with all types of arthritis are often lacking in. It’s especially important for people with inflammatory arthritis (like rheumatoid or psoriatic) because folate helps combat the negative effects of the treatment methotrexate.

Method:

In a small bowl, mix together the rapeseed oil, honey, mustard, garlic and cider vinegar to make a dressing. Set to one side.
Using a knife or scissors, slice the spring onions and roughly chop the mangetout. Halve the tomatoes – or you can leave them whole if you prefer.
Toss the chopped vegetables with the lentils and the dressing. Add in the handful of spinach leaves and give another stir. Finally crumble the walnuts and sprinkle on top.
The salad is best if left to sit at room temperature for 30 minutes or so before eating to let the flavours develop.
Variations:

  • Oriental – Swap the tomatoes for peppers. Omit the mustard and add soy sauce, turmeric and ginger to the dressing. Replace the walnuts with cashews or sesame seeds.
  • Italian – Add basil, pesto in place of the mustard, and use pine nuts instead of walnuts
Nutrition Information
Nutritional values for 1 serving 
Energy190 kcal
Carbohydrate33.9g
Sugars4.5g
Protein10.2g
Total fat8.9g
Saturated fat0.6g
Fibre5.4g
Salt1.2g

FFQ Information
Food GroupFood item
PULSES, NUTS & SEEDSLentils
VEGETABLESSpinach