Big Green Lentil Salad with Turmeric Yogurt and Avocado
By Joe
Source: Bon Appétit — Heidi Swanson, Green Lentil Salad.
A green lentil salad recipe for 4 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Mix. Cook lentils in a big saucepan of simmering salted water till they are tender yet still retain their shape, 20–30 minutes. Tip off the liquid, rinse under cold running water, and tip off the liquid well again. Blend yogurt, garlic, turmeric, ¼ tsp. Salt, plus a generous grind of pepper in a little bowl to mix; keep to one side. Toss lentils, sunflower seeds, lemon juice, Oil (3 Tbsp), and leftover ½ tsp. Salt in a big bowl. Lightly fold in avocado, arugula, and basil. Spread set-aside yogurt sauce across a platter plus spoon lentil mixture on top; drizzle using oil.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
EU nutrition claims
- Source of protein: 4.2 g protein per 100 kcal, about 17% of energy (needs ≥ 12%)
- Low sugars: 2.6 g sugars per 100 g (limit ≤ 5 g)
- Low salt: 0.24 g salt per 100 g (limit ≤ 0.3 g)
- Source of fibre: 1.7 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 275 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.1 g per serving
0.2 % of the 50 g daily maximum · 0.4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
- saucepan
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 830 kcal |
| Protein | 35.2 g |
| Carbohydrate | 51.5 g |
| of which sugars | 7.1 g |
| of which free sugars | 0.1 g |
| Fat | 58.6 g |
| of which saturates | 7.6 g |
| Fibre | 14.2 g |
| Salt | 0.67 g |
Protein per 100 kcal
4.2 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
