Arugula, Lentil, Goat Cheese, and Crispy Apple Salad
Best Green Eats Ever by Katrine van Wyk ($29.95, The Countryman Press, 2015)
- 1 cup lentils
- 3 cups water
- 1⁄2 green apple, chopped
- 1⁄2 cup chopped walnuts
- 1 cup Zante currants
- 1⁄2 cup chopped parsley
- 4 to 6 cups arugula
- 1 Tbsp olive oil
- 1 Tbsp apple cider vinegar
- 1⁄4 cup crumbled goat cheese
Dressing:
- 1 Tbsp apple cider vinegar
- 1 tsp Dijon mustard
- 1 tsp raw honey
- Sea salt and freshly ground black pepper
- 1 Tbsp olive oil
- Add lentils and water to a pot and bring to a boil. Turn heat down and let simmer for 15 to 20 minutes. Lentils should be tender but still chewy. Set aside to cool.
- In the meantime, prepare dressing for lentils. Combine all ingredients for dressing except oil. Add oil last, slowly drizzling it into the other ingredients, stirring continuously to create a creamy, smooth dressing that doesn’t separate.
- Once lentils have cooled to room temperature, add in apple, walnuts, currants, and parsley. Drizzle dressing over. Mix well.
- Add arugula to a salad bowl and toss it with a tablespoon each of oil and vinegar. Place lentil mixture on top and sprinkle with goat cheese.
This is a filling yet light and crisp salad. The lentils and goat cheese add a dose of protein, while the apples and currants provide some satisfying sweetness. The peppery arugula makes a perfect bed for it all. The lentil part of this recipe is absolutely delicious on its own and holds in the fridge for days. It makes an easy, portable lunch option and even a great breakfast.
491 Calories, 18 g Protein, 5 mg Cholesterol, 66 g Carbohydrates, 28 g Total sugars (1 g Added sugars), 9 g Fiber, 20 g Total fat (4 g sat), 331 mg Sodium, ★★★★★ Vitamin K, Folate, ★★★★ Vitamin B1 (thiamine), ★★★ Vitamin B6, Iron, ★★ Vitamin B2 (riboflavin), Vitamin C, Phosphorus, Potassium, Zinc, ★ Vitamin A, Vitamin B3 (niacin), Vitamin E, Calcium, Magnesium
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