Green Lentil Salad

Ingredients	Qty	Protein	Fat	CHO
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

Serving Suggestions

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

Ingredient	Qty	Protein	Fat	CHO
Avocado, 1/2 medium	80g	2	16	3
Wholegrain toast with butter - 1 piece	35g	2	8	15

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

Guest Plan

EXAMPLE MEAL MATRIX

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