LEMON LENTIL SALAD

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As much as I like to stay away from the doctor’s office {I most always choose to see a Naturopath as opposed to a Medical Doctor}, sometimes the visit is inevitable. I recently had blood work done and was told that I am very low in iron, bordering on anemia. This is likely due to the fact that I follow a vegetarian diet, as the iron found in plant-based foods, as opposed to meat-based foods, is more difficult for our bodies to digest. The most common symptoms of iron deficiency that I had been experiencing were hair loss, fatigue, lightheadedness, and inability to focus. Experiencing these symptoms on their own were bearable but on days in which they all would occur were less than pleasurable, to say the least.

I have yet to begin taking iron supplements as I hope to increase my iron intake simply through diet. Dark leafy greens, lentils, tofu, chickpeas, dried apricots, and organic dark chocolate have all taken up a permanent place in my fridge and cupboards. These foods high in iron are best eaten with vitamin C as it helps speed the absorption of iron traveling from our digestive system into the bloodstream. A few iron and vitamin C pairings to keep in mind include citrus fruits & edamame, red bell peppers & spinach, tomatoes & broccoli, and last but not least, lemons & lentils!

The Ingredients {Yield: 4 servings Total Time: 40 minutes}

Salad

  • 2 cups lentils {I used: green lentils}
  • 1/2 red onion, diced
  • 1 red pepper, diced
  • 1/4 cup raisins, or dried fruit of your choice
  • 1/4 cup capers
  • handful arugula
  • 2 cloves garlic, minced
  • handful parsley, chopped

Vinaigrette

  • juice of 1 1/2 lemon
  • 1 teaspoon mustard {I used: my favourite brand, Kozlik’s, Bordeaux mustard}
  • 1 teaspoon honey
  • 2 tablespoons olive oil
  • dash of cinnamon & nutmeg
  • dash of s&p

The Directions

1. Rinse lentils and place in a pot. Pour in 4 cups water and bring to a boil. Reduce heat and simmer until al dente; about 30 minutes

2. While lentils cook, chop onion and red pepper and place in a serving bowl along with the remaining salad ingredients

3. For the vinaigrette, place all ingredients in a blender or food processor to emulsify, about 30 seconds

4. When lentils are cooked, drain and run under cold water to stop cooking process. Mix lentils in with salad ingredients and toss. Pour dressing over and toss again

5. Add leftover parsley and lemon zest to garnish. Leftover salad is best kept in an airtight glass container and is good for up to 3-4 days

PS. If you’re looking for a quick snack high in iron, try making kale chips tossed in olive oil and lemon juice, baked in the oven for about 15 minutes

3 comments


  • Jen

    All of my fave things. Going to make this tomorrow for lunch!

    January 06, 2014
    • Jamie Lee Mock

      Best believe I’ll be having it for lunch today, too! So yum.

      January 06, 2014
  • […] Lemon Lentil Salad from The Fresh Method–wow, this is a good one. There’s a hint of Middle Easter flavor in the otherwise straightforward vinaigrette while dried fruit and capers lend the occasional sweet or sharp counterpoint to the otherwise mellow lentils. […]

    May 12, 2014

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