Rainbow Lentil Salad

Who does not love a colourful Rainbow Lentil Salad? It’s just so appetizing to see those bright reds mixing with the yellow, orange, green and purple colours. After doing my Heart Month TV segment this week, I had an even larger supply of heart healthy colourful fruits and veggies in my fridge. This inspired me to toss a lot of them all together with a can of lentils to make this awesome lunch option. 

 

Getting all your ingredients ready ahead makes assembly easier!

Why Boost Veggies?

If you missed my blog, How to Boost Your Heart Health, be sure to check it out. It’s a comprehensive overview of what you NEED to know to improve heart health with diet and lifestyle. Veggies and fruits are important players in the game because they can help to reduce your risk of heart disease and stroke as demonstrated by innumerable research studies.

These plant-based foods contain antioxidants that can help slow or prevent plaque from building in the arteries. Not only does a veggie-rich diet provide antioxidants, but it also supports nutrients that help to reduce the risk of obesity, diabetes, cancer and respiratory disease. Increasing your colourful food intake could benefit many of us since only 3 in 10 Canadians eat enough fruits and vegetables (Dalhousie University’s Agri-Food Analytics Lab Research.)Without a doubt, this Rainbow Lentil Salad is a great way to include a few servings of veggies at a meal.

Love the colours! Remember, many people eat with their eyes.

Lentil 101:

In case you are new to lentils, here’s a little background information! Firstly, lentils are little edible seeds grown in a pod and part of the legumefamily. Additionally, they vary in size, shape, colour and may be purchased in the dried form, canned or possibly in the pod. Cooking time ranges from 20 minutes (brown lentils) to 45 minute estimated cook time for green lentils. However, going with canned lentils saves you the cooking time and you don’t compromise on the nutrition.

 

Nice and quick assembly for this Rainbow Lentil Salad

Nutritionally speaking,I think of lentils as little protein and fibre powerhouses! In 1/2 cup of cooked lentils there are 9g of protein and 8 grams of fibre! The type of fibre in lentils is mostly the cholesterol lowering kind, namely soluble fibre. Therefore, lentil consumption is beneficial in the prevention of heart disease, weight management and stabilization of blood sugars.

Make-Ahead Lunches:

Finally, be sure to use this Rainbow Lentil Salad as a make-ahead lunch option. You can also enjoy this as part of a Meal Theme like Meatless Mondays or Bean Day(s). Nevertheless, enjoy convenience of batch prepping to save time later.

 

Check out our full review of Meal Themes for ample ideas!

• Serves: 6
• Prep Time: 10 minutes

Ingredients:

• 1 – 540mL can of lentils, rinsed and drained
• ½ cup of black olives, sliced or whole
• ¼ cup carrot, chopped fine or grated
• 1/3 cup of cherry tomatoes, halved
• 1 cup red or green peppers, sliced
• 1 whole cucumber, diced
• ¼ cup of feta cheese, cubed
• ½ cup fresh scallions &/or Italian Parsley, chopped
• ¼ cup olive oil
• 2 Tbsp of balsamic vinegar
• ½tsp dried oregano
• Kosher salt & fresh ground pepper to taste.

Rainbow Lentil Salad Directions:

1. First, in a large bowl, combine all ingredients.
2. Then refrigerate until ready to serve.

Rainbow Lentil Salad

Yield: 6

Prep Time: 10 minutes

Total Time: 10 minutes

This Rainbow Lentil Salad is an ideal make-ahead lunch packed with nutrition.

Print

Ingredients

• 1 – 540mL can of lentils, rinsed and drained
• ½ cup of black olives, sliced or whole
• ¼ cup carrot, chopped fine or grated
• 1/3 cup of cherry tomatoes, halved
• 1 cup red or green peppers, sliced
• 1 whole cucumber, diced
• ¼ cup of feta cheese, cubed
• ¼ fresh parsley or Italian Parsley, chopped
• ¼ cup olive oil
• 2 Tbsp of balsamic vinegar
• ½ tsp dried oregano

Instructions

1. In a large bowl, combine all ingredients