This salad is so nutrient-packed, it can be eaten as a meal. It is full of vitamins, minerals, protein and fibre and is gluten-free. The millet can be substituted with other cooked grains, such as rice or quinoa and the lentils can be replaced with other legumes such as chick peas. Cook the grains and lentils fresh, or use leftovers. (recipe inspired by my good friend, Alex B.).

Ingredients (for one portion):

2 cups chopped lettuce, washed

1/2 cup cooked millet (cooking instructions below)

1/2 cup cooked lentils (cooking instructions below)

1/4 cup shredded carrot

1 tbsp pumpkin or sunflower seeds

sliced cucumber and avocado

miso sesame dressing (click here for recipe)

Directions:

Place the lettuce, millet, lentils and carrots together in a bowl. Toss with miso sesame dressing. Top with sliced cucumbers, avocado and pumpkin or sunflower seeds.

To cook lentils: Rinse one cup lentils, place in a sauce pan and cover with water. Bring to a boil, then reduce heat to low and simmer covered about 15-20 minutes, or until the lentils are tender.

To cook millet: Rinse 1 cup of millet then place in a sauce pan with 3 cups of water. Bring to a boil, then reduce heat to low and simmer covered about 15-20 minutes, or until the millet is tender. Remove from heat, let stand 5 minutes then fluff with a fork. Makes about 4 cups of cooked millet.

Nutrition (one portion without dressing, with pumpkin seeds and 1/4 avocado):

  • Calories: 360
  • Carbs: 50 g
  • Protein: 16.5 g
  • Fat: 12.5 g
  • Fibre: 14 g
  • Iron: 5.5 mg (39% DV)
  • Zinc: 3.2 mg (21%DV)
  • Folate: 272 mcg (68% DV)
  • Vitamin A: 355 mcg (51% DV)
  • Magnesium: 150 mg (48% DV)

Each tablespoon of miso-sesame dressing provides 32 calories.

Note: this salad is very high in fibre. If you are not used to eating a lot of fibre, make sure you introduce it slowly in to your diet and drink plenty of water, otherwise you may have some intestinal discomfort.

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