Green Lentil Salad

IngredientsQtyProteinFatCHO
Brown lentils - 2 x 400g tins drained
500g
45
2
71
Broccoli, steamed - 4 cups
280g
8
1
11.5
Corn kernels - 1 medium size cob
1 cob
3.5
1.5
19
Peas, fresh or frozen - 1 cup
1/2 cup
8
0.5
15.5
Capsicum, diced - 1 medium
150g
1.5
0.5
6
Baby spinach leaves - 4 cups
120g
3.5
0.5
1.5
Parsley or basil to garnish
4 TBS
1
0
1
DRESSING
Olive oil - 3 tablespoons
60ml
0
60
0
Lemon juice or balsamic vinegar - 1 tablespoon
20ml
0
0
0
Grain mustard - 1 teaspoon
1 tsp
0
0
0
Honey - 1 teaspoon
5ml
0
0
4
Salt - pinch to taste
n/a
0
0
0

Total per serve

0 0 0

Serving Suggestions

Click on the serving suggestions below to calculate the totals for your meal.

IngredientQtyProteinFatCHO
Avocado, 1/2 medium
80g
2
16
3
Wholegrain toast with butter - 1 piece
35g
2
8
15

Serving Suggestion Totals

0 0 0

Meal + Serving Suggestions Total

0 0 0

Serves - 4
per Serve - main ingredients only:     350 cal   /   1450 kJ 


Cook your own lentils if you have time, or simply use canned lentils for a fast, fibre filled salad.
 

  • Drain canned lentils in a sieve, rinse under running water then leave to drain.
  • Steam the broccoli and peas.
  • If you have fresh corn, slice off the kernels. You can add them raw or steam them first. Otherwise use frozen or canned corn kernels.
  • Combine the lentils, corn, peas and capsicum in a large bowl.
  • Arrange the baby spinach leaves across four serving bowls.
  • Spoon the lentil mixture and broccoli onto the spinach leaves.
  • Garnish with fresh herbs and drizzle with the dressing to serve.

 

DRESSING

  • Add all ingredients to a jar and shake.
  • Double or triple the quantities and store the extra in the fridge.
     

 

  • Prep time - 10mins
  • Cooking time - 10mins
  • Serves - 4

My Meal Matrix

Guest Plan

EXAMPLE MEAL MATRIX

Meal Protein Fat CHO
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