“Good food is a modern blessing of tastes that did not exist a few decades ago.” Bill Chesnut, MD
LENTIL ARUGULA SALAD. by Cleveland Clinic Wellness Editors
At the heart of this salad is a near-perfect food — lentils. Not only are they quick and easy to prepare, these little legumes are packed with dietary fiber, which helps stabilize blood sugar levels. But that’s not all: They’re a terrific source of key minerals and protein (think: more energy!). Lentils don’t work alone here. They’ve got a cornucopia of colorful veggies and a tangy vinaigrette to keep them company, which means a gorgeous, delicious plate filled with satisfying crunch.
Developed by Sara Quessenberry for Cleveland Clinic Wellness
Yield: 4 Servings
¾ cup dried French lentils, rinsed
1 tablespoon whole grain mustard
1 tablespoon red wine vinegar
1 tablespoon fresh lemon juice
2 tablespoons extra-virgin olive oil
¼ teaspoon freshly ground black pepper
2 tablespoons chopped flat leaf parsley leaves
8 cups wild arugula
1 small fennel bulb, thinly sliced
2 carrots, thinly sliced
8 radishes, thinly sliced
2 scallions, thinly sliced
4 hardboiled eggs, halved
In a medium saucepan over medium-high heat, bring 2 cups of water to a boil. Add the lentils and cook until tender, 20 to 25 minutes. Drain into a strainer and pass them under cold running water to cool. Shake out excess water and set aside.
In a small bowl, whisk together the mustard, vinegar, lemon juice, oil, pepper, and parsley.
Divide the arugula among four bowls. Top with the lentils, fennel, carrots, radishes, scallions, and eggs. Drizzle with the vinaigrette.
Nutrition Info Per Serving: (1/4 of the salad) 240 calories, 13 g total fat, 2.5 g saturated fat, 12 g protein, 19 g carbohydrate, 7 g dietary fiber, 5 g sugar, 210 mg cholesterol, 140 mg sodium
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*Note: The photo displayed is representational only and does not show this exact recipe.