Low GI lentil salad with rosemary and balsamic

Legumes such as beans, peas and lentils, are a fantastic source of protein – for vegetarians and meat-eaters alike Ripper. 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.


  • 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


  1. 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.
  2. Drain, rinse and allow to cool. Mix balsamic vinegar, oil, rosemary and honey and season to taste.
  3. 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.


  1. If preferred, you can substitute 250 ml (1 cup) of the lentils with brown rice.
  2. Add roasted chicken or fish to the salad for a more filling meal. Chickpeas are also delicious

(Recipe: Food Consultant, Heleen Meyer)

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