avg —
Fresh Vegetable and Sprouted Lentil Salad
Instructions
First I rinse the sprouted lentils under running water in a fine sieve – this is important, because mucus and bits of the grain husks collect on the sprouts. I tip them into a large bowl of at least 2 litres – a smaller dish will not let you mix the salad properly. Then I cut the tomatoes into cubes of about 1.5–2 cm – smaller pieces release too much juice too soon, while larger ones are awkward to eat.
I cut the cucumbers in half lengthways, then slice them into small half-moons.
I add the cucumbers to the tomatoes and immediately toss them gently with a wooden or silicone spatula so the vegetables are evenly distributed. Gentle mixing at this stage is important – if you press too hard, the tomatoes will give up their juice early and the salad will turn watery before it is even dressed. Contact between the cucumbers and tomatoes should be kept to a minimum until the salt is added.
I cut the bell pepper in half, remove the seed core and the white membranes – they are bitter and spoil the taste of the finished dish. Then I slice the flesh into strips about 5 mm wide or into small cubes. It is better to use peppers of different colours – yellow and red, as they are sweeter than green and look prettier in the salad.
I wash and chop the greens – it is more convenient to use kitchen scissors. Choose any you like: dill, parsley, basil or a combination.
I combine all the ingredients in the bowl with the sprouted lentils, season with salt to taste (about 0.5 tsp for this quantity) and dress with 2 tablespoons of olive or unrefined sunflower oil. If you like, add a pinch of dried Italian herbs or a special salad seasoning. I mix with gentle movements from the bottom up so as not to damage the delicate lentil sprouts – they should stay whole and crunchy.Before serving, I let the salad stand for 30–60 minutes. During this time a fragrant juice forms, which soaks into all the ingredients and makes the salad especially tasty.
Tips
- 1
The sprouted lentils can be replaced with other sprouted grains – wheat, mung beans or chickpeas.
- 2
Let the salad stand for at least half an hour – it will become juicier and tastier thanks to the juice that is released.
- 3
For a brighter flavour, add lemon juice instead of part of the oil, or together with it.
- 4
Choose ripe but firm tomatoes – they will give juice but will not turn to mush.
FAQ
Where can I buy sprouted lentils? +
They are sold in supermarkets in the healthy-food section or in organic food shops. You can also sprout them yourself in 2–3 days.
Can I use ordinary lentils? +
Yes, boil the lentils until done (15–20 minutes for red, 30–40 for green) and let them cool. But sprouted lentils are healthier and have an interesting crunchy texture.
Which dressing works best? +
The classic choice is olive oil with salt. Dressings with lemon juice, soy sauce or balsamic vinegar are also good.
How long does the finished salad keep? +
A dressed salad is best eaten within a few hours. Without dressing, the vegetables can be kept in the refrigerator for up to a day.
Can I add other vegetables? +
Yes, radishes, celery, avocado, red onion or sweetcorn all work well. Experiment to taste.
- Comment
or post as a guest
Be the first to comment.
