Warm Lentil and Tomato Salad

    40 minutes

    Serve this salad warm as a healthy side dish to grilled meats or allow it to cool and serve it as a light lunch with toasted pita bread.

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    Serves: 4 

    • 3 cups (750 ml) water
    • 1 cup (190 g) brown lentils
    • 1 carrot, cut into small cubes
    • 2 tsp fresh thyme
    • salt and pepper
    • 6 roma tomatoes, cut into cubes
    • 2 spring onions, thinly sliced
    • For the dressing
    • 2 tbsp red wine vinegar
    • 3 tsp olive oil
    • 2 tsp Dijon mustard

    Preparation:10min  ›  Cook:30min  ›  Ready in:40min 

    1. Bring the water to the boil in a large saucepan. Add the lentils, carrot, thyme and salt and pepper to taste. Cover and simmer for 25 minutes or until tender.
    2. To make the dressing, combine the vinegar, oil and mustard in a screw-top jar and shake until thoroughly mixed.
    3. Drain the lentils, turn into a large bowl and add the tomatoes and spring onions. Drizzle with the salad dressing, then toss well.

    Some more ideas…

    Try French green lentils (also known as blue lentils) for this salad. These lentils are blueish green and they hold their shape well and remain firm after being cooked, so they are great in salads. Cook according to the packet directions, then make the salad as described in the main recipe. * Use cherry tomatoes instead of the roma tomatoes. Cut 375 g (about 1½ punnets) yellow or red cherry tomatoes (or a mixture of both) into halves or quarters and use in place of the roma tomatoes.

    Health points

    Lentils and other legumes are a good dietary source of copper, a trace mineral that may help lower blood cholesterol. * The iron in lentils is more easily absorbed by the body if you cook or serve the lentils with a food rich in vitamin C, such as tomatoes, capsicums, cabbage, broccoli or citrus juice.

    Each serving provides

    GI estimate low.

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