About this recipe
Using a potato peeler to create thin ribbons from a courgette means that they can be kept raw and make a great addition to a salad. Raw vegetables can be a great source of vitamins and minerals, as well as fibre – sometimes cooking can result in some of these nutrients being lost.
This salad is made from a base of puy lentils; providing a source of protein and fibre to the dish. Although sometimes a little boring on their own – using fresh mint, good quality olive oil and plenty of salt and pepper makes this salad anything but bland!
I also add some mixed seeds to the salad for added crunch, and along with the avocado, these will provide a source of fats to help keep you satiated.
1 x Tin of puy lentils, washed and drained
2 Courgettes, peeled into ribbons (using a potato peeler)
1 Avocado, cut into large chunks (about 2cm)
Large handful of sugar snap peas or mange tout, sliced diagonally
2 Tbsp mixed seeds (e.g. sunflower, pumpkin, sesame
2 Tbsp good quality extra virgin olive oil
Juice of one lemon
2 Handfuls of fresh mint, finely chopped
1 Small red chilli, de-seeded and finely chopped
Plenty of salt and pepper
Begin by preparing the lentils and putting them into a large mixing bowl.
Prepare the courgettes, avocado and sugar snap peas; set aside.
To the lentils, add in the olive oil, lemon juice, chilli, mint and salt and pepper; give it all a really good mix. At this point, taste the mixture and adjust the seasoning if needs be.
Next, add in the prepared veggies and mixed seeds. Gently toss all the ingredients together, taking care not to squash the avocado.
Tip: Serve as a light meal or with meat, fish or tofu as a simple supper. Also great in lunchboxes the next day!