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Good Living / Salads
Warm Salad with Baked Lentils
Warm Salad with Baked Lentils
Method

Photo credit: G. Drakopoulos - Food Styling: T. Webb

  • Place the lentils in a bowl with boiling water and 1 tsp of salt. Let them sit for one hour.  We don’t need to let them soak more than an hour.  The sodium from the salt helps the skin of the lentils soften and they won't break while they are cooking.  That’s why you only need to soak them for an hour..   
  • Heat oven to 160C°.  We strain the lentils and rinse them well, place them in a Dutch oven or a deep baking pan which is lined with aluminum foil. 
  • In the baking pan with the lentils we add 4 cups of water, the garlic, 2 bay leaves and ½ tsp salt.  Cover with a lid or aluminum foil.  You’re wondering why we add more salt; it’s to keep the lentil firm while they are baking. 
  • Bake for 40 minutes to an hour…..
  • Remove from the oven and strain the lentils, add the rice, vegetables finely chopped, olive oil, vinegar, mint and feta.
  • Salt and pepper to taste.
Tip
It’s a good idea to use a Dutch oven for this recipe!!
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Nutritional
Chart

Nutrition information per portion

331
Calories (kcal)
17 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

15.9
Total Fat (g)
23 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

5.9
Saturated Fat (g)
29 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

30.4
Total Carbs (g)
12 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

0.9
Sugars (g)
1 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

15.0
Protein (g)
30 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.4
Fibre (g)
14 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.9
Sodium (g)
14 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.