Legumes such as beans, peas and lentils, are a fantastic source of protein – for vegetarians and meat-eaters alike. As an added bonus, they’re also low fat, high-fibre, cholesterol-free and much cheaper to buy than fresh meat.
Legumes are considered to be low-GI, which means they release energy slowly and help maintain blood sugar levels.
This low-GI lentil salad with rosemary and balsamic is healthy and delicious alternative to bread and a potato dish at a braai.
Ingredients
- 500 ml (2 cups) uncooked brown lentils
- 2-3 sprigs fresh rosemary
- Salt and black pepper to taste
- 30 ml (2 tbsp) balsamic vinegar
- 60 ml (¼ cup) olive or avocado oil
- 15 ml (1 tbsp) chopped fresh rosemary
- 15 ml (1 tbsp) honey
- 1 slice feta, crumbled
- 6 sundried tomatoes, sliced
- Handful each of baby spinach, basil and rocket
Directions
- Place lentils in a pot with 4 cups of water, a pinch of salt and rosemary sprigs. Bring to the boil, reduce the heat and simmer for 30-40 minutes or until tender.
- Drain, rinse and allow to cool. Mix balsamic vinegar, oil, rosemary and honey and season to taste.
- Place lentils in a large salad bowl and add the rest of the ingredients. Pour the dressing over, season to taste and toss well. Serve as a side dish or light meal.
Tips
- If preferred, you can substitute 250 ml (1 cup) of the lentils with brown rice.
- Add roasted chicken or fish to the salad for a more filling meal. Chickpeas are also delicious
(Recipe: Food Consultant, Heleen Meyer)