Lentil Salad with Avocado, Tomato, and Red Onion

🥗 Fresh Lentils: The Balanced Salad

A well-made legume salad is a nutritional lifesaver. It provides proteins, fiber, and a lot of satiety without the heavy feeling that hot stews sometimes generate. The contrast between the firm texture of the lentil, the sweet acidity of the tomato, and the smoothness of the healthy fats from the avocado makes this dish irresistible.

🥑 Why it is exceptionally healthy

• Extreme Satiating Fiber: Lentils are rich in soluble fiber, which slows digestion and keeps blood sugar levels stable for hours.
• Heart-Healthy Fats: Avocado replaces the need to use a lot of oil in the dressing, providing beneficial oleic acid for the heart.
• Raw Phytonutrients: Raw red onion is a mine of anthocyanins and quercetin, which act as powerful natural anti-inflammatories.

📝 Step-by-Step Preparation

1. The Legume Base: Wash 14 oz (400g) of cooked lentils (canned) very well under the tap in a colander. Let them drain thoroughly so they don't water down the salad. Put them in a large bowl.
2. Cutting the Tomato: Wash 2 salad tomatoes (or 5.3 oz / 150g of cherry tomatoes). Cut them into small cubes, removing excess seeds if they are very watery. Add them to the bowl.
3. The Spicy Crunch: Cut 1/2 red onion into very fine dice (brunoise). If its flavor is too strong for you, soak it in cold water with a splash of vinegar for 10 minutes before adding it.
4. Creaminess: Peel and cut 1 avocado into cubes. Sprinkle it with a few drops of lemon juice so it doesn't oxidize and add it to the salad.
5. The Herbaceous Touch: Chop a good handful of fresh cilantro or parsley and sprinkle it on top.
6. The Dressing: In a small jar, mix 4 tsp (20ml) of EVOO, 2 tsp (10ml) of apple cider vinegar, salt, and black pepper. Shake well and pour over the salad. Stir very carefully from the bottom so as not to mash the avocado.