Prep time – 10mins
Cooking time – 10mins
Serves – 4
| 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 |
| Total per serve | 18g | 17g | 32g |
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.
