Seasonal Recipe – Warm October Salad
Here’s your latest Seasonal Recipe from Terri Nagib at Middle Way Wellness
Ease into Autumn with this delicious & nutritionally balanced lunch or dinner!
Ingredients:
Protein – 1 cup green/puy lentils or beans*
Healthy Fats – 0.5 palm size of feta or half an avocado (olive oil for dressing below)
Greens – Whatever’s seasonal! Spinach or chard in October
Veggies – Half a Courgette, punnet of mushrooms, 1 onion, clove of garlic, 2 tomatoes chopped & radishes for crunch!*
Dressing – olive oil, balsamic vinegar & black pepper and pinch sea salt
Method
1. Boil lentils in hot water for approx 20 mins.
2. While lentils are cooking – chop veg.
3. Fry onions with a glug of olive oil or water on medium heat in a pan for 5 mins.
4. Add chopped mushrooms and courgettes and fry for at least 10 minutes or until liquid has evaporated.
5. Add garlic clove and mix well for 1 minute. Add chopped tomatoes and continue to fry for 3-4 minutes until starting to soften.
6. Turn off heat, add greens/spinach and fold into veg on pan until starting to wilt.
7. Drain lentils & place a portion in a bowl. Pile on cooked veggies and finally add chopped feta or avocado on top for creaminess with crunchy radishes.
9. Drizzle with olive oil, balsamic vinegar, pinch of salt and black pepper. Enjoy!
Tips:
*If you’re stuck on time, green lentils can be bought in pouches already cooked. Alternatively sub out with any can of beans – black, cannellini or black-eyed. Even chickpeas!
*If Batch cooking; double or triple the lentil portion & keep lunchbox in the fridge, easy to throw together with whatever veggies you have in your veg drawer 😉
*To bulk up even more, add a half cup cooked brown rice – also ideal for batch cooking and for adding whole grain, complex carbohydrates for energy!
*Mix and match veggies to add variety and play around with textures and flavours. Adding Roast veggies leftovers from dinner can also be used to save even more time – while adding lots more flavour!
