Fresh Lentil Salad with Apple Vinaigrette

🥗 Lentil Salad: The Power of Cold Legumes

Legumes are not just for winter stews. This lentil salad is a demonstration of how to transform a humble ingredient into a vibrant dish, full of color and contrasting textures. The vinaigrette, made with apple cider vinegar, provides a fruity acidity that balances the natural earthiness of the lentils.

🌱 Why it is exceptionally healthy

• Bioavailable Iron: By combining the plant-based iron from lentils with the vitamin C from bell peppers, we multiply the absorption of this vital mineral.
• Satiating Fiber: Lentils are rich in soluble fiber, which helps regulate intestinal transit and keeps blood glucose levels stable.
• Complete Protein: An excellent source of plant protein, ideal for flexitarian or vegan diets.

📝 Step-by-Step Preparation

1. The Legume Base: Use 14 oz (400g) of already cooked brown lentils (canned is fine, previously washed thoroughly under the tap to remove excess sodium). Drain them perfectly so they don't water down the salad.
2. The Veggie Crunch: Wash and finely dice (brunoise) 3.5 oz (100g) of red bell pepper, 3.5 oz (100g) of green bell pepper, and 2.8 oz (80g) of red onion. Red onion is sweeter and digests better raw.
3. The Sweet Touch: Peel and cut 1 Granny Smith apple (5.3 oz / 150g) into small cubes. Drizzle it immediately with a few drops of lemon juice to prevent oxidation.
4. The Master Vinaigrette: In a glass jar with a lid, introduce 3 tbsp (45ml) of EVOO, 1 tbsp (15ml) of apple cider vinegar, 1 teaspoon of whole grain mustard, a pinch of salt, and freshly ground black pepper. Close the jar and shake vigorously until emulsified.
5. Assembly: In a large bowl, mix the lentils with the chopped vegetables and the apple.
6. Flavor Integration: Pour the vinaigrette over the salad and stir gently. Let rest in the fridge for at least 30 minutes before consuming so the flavors settle.