Sprouted Lentil Salad Plate
Makes 1 serving
Salads are an excellent way of incorporating the recommended nine or more servings of fruit and vegetables a day. Lentils, which can be sprouted in as short a time as 2 days, occupy the centre of this plate; along with the tomatoes, walnuts, and olives, they make for an attractive, nourishing, and protein-rich meal. See the Salad Bar recipe for ideas of other vegetable choices that you might enjoy. If you like, add Cucumber Dill Dressing, Coconut Almond Dressing, or another favourite dressing.
1 cup (250 mL) Sprouted Lentils
5 tomato wedges
5 whole, unpitted kalamata olives
5 walnut halves
1/2 avocado
Place the sprouts in the centre of the plate. Arrange the tomato wedges above the sprouts. Flank the tomatoes with the olives on one side and the walnuts on the other. Remove the avocado pit. Insert the edge of a soup spoon between the avocado pulp and its skin. Carefully scoop out the pulp in one piece and place it on a cutting board. Make thin strips lengthwise starting 1/2-inch (1 cm) from narrow end of the avocado through to the bottom. With light pressure from your hand and at a 45-degree angle, push the avocado so that it fans out. Place the narrow end of the avocado near the edge of the plate and the fanned part spread out against the bed of sprouts.
Per serving: calories: 448, protein: 13 g, fat: 34 g, carbohydrate: 34 g (4 g from sugar), dietary fibre: 11 g, calcium: 61 mg, iron: 5 mg, magnesium: 109 mg, phosphorus: 270 mg, potassium: 1123 mg, sodium: 332 mg, zinc: 2 mg, thiamin: 0.4 mg, riboflavin: 0.3 mg, niacin: 5 mg, vitamin B 6: 0.6 mg, folate: 175 mcg, pantothenic acid: 2 mg, vitamin B 12: 0 mcg, vitamin A: 114 mcg, vitamin C: 36 mg, vitamin E: 2 mg, omega-6 fatty acids: 10 g, omega-3 fatty acids: 2 g
Percentage of calories from protein 11%, fat 62%, carbohydrate 27%
