Asparagus and lentil salad with cranberries and crumbled feta

Introducing our delicious asparagus and lentil salad with cranberries and crumbled feta! In this light and refreshing dish, the strong asparagus tips take center stage and harmonize with the flavors of spring onions and juicy cherry tomatoes.

But that’s not all – the salad is further refined by the addition of spicy, crumbled feta cheese, providing a pleasantly salty kick. With the first bite you will experience a delicious combination of different textures and an explosion of exquisite flavors.

Perfect for any occasion, this salad is not only delicious but also full of healthy goodness. Each ingredient has been carefully selected to create a nutritious and satisfying dish that will leave you feeling full of energy and satisfaction. Don’t miss this sensational spring creation!

Ingredients

  • 1 clove of garlic
  • 125g Puy lentils
  • 100g pack of fine asparagus tips
  • 3 spring onions, finely chopped
  • 25g dried cranberries
  • 1 tbsp extra virgin rapeseed oil, plus a little more (optional)
  • 2 tsp organic apple cider vinegar
  • 140g cherry tomatoes, halved
  • 50 g feta (see back of package for vegetarian option)

Tip

Puy lentils

Although packs of pre-cooked lentils are convenient, they often come with salt and additional flavorings, making them well worth cooking yourself.

Preparation steps

  1. Grate the garlic finely and put it in a bowl.
  2. Cook the lentils for 25 minutes, transferring the asparagus to a steamer for the final 5 minutes, until just tender.
  3. In the meantime, add the onions, cranberries, oil and vinegar to the bowl with the garlic and stir well.
  4. When the lentils are ready, drain them and add them to the dressing with the tomatoes.
  5. Pour into plastic containers (for a packed lunch) or onto plates, then top with the asparagus and sprinkle over the feta.
  6. Drizzle with a little additional oil if desired.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
359 12g 4g 35g 6g 11g 22g 1g

Equipment and tools

  • Garlic press
  • Pot
  • Sieve
  • mixing bowl
  • Knife
  • cutting board
  • tablespoon
  • teaspoon

Allergen information

This recipe contains the following potential allergens:

  • Dairy products (feta cheese)

Storage and leftovers

This salad can be stored in an airtight container in the refrigerator for up to 2 days. The flavors will evolve over time. Before serving leftovers, check the freshness of the ingredients and adjust seasonings if necessary.

Health Benefits of Asparagus and Lentil Salad with Cranberries and Crumbled Feta

Asparagus and lentil salad with cranberries and crumbled feta is a delicious and nutritious dish that offers various health benefits. This salad combines Puy lentils, delicate asparagus tips, cranberries and crumbled feta cheese for a refreshing and satisfying meal.

1. Packed with nutrients

Puy lentils, the main ingredient in this salad, are a great source of plant-based protein, fiber and essential minerals such as iron and magnesium. They offer a low-fat and low-calorie option, making them an excellent choice for people who want to maintain a healthy weight or eat a balanced diet.

2. Supports digestive health

The high fiber content in Puy lentils contributes to overall digestive health. It helps maintain regular bowel movements, prevents constipation and reduces the risk of digestive disorders such as diverticulosis. Eating lentils can also contribute to a healthy gut microbiome and support the growth of beneficial bacteria.

3. Rich in antioxidants

Cranberries, a key ingredient in this salad, are a rich source of antioxidants. These antioxidants can help protect the body from free radical damage. These are unstable molecules that can damage cells and contribute to chronic diseases such as cancer and heart disease.

4. Supports heart health

Both Puy lentils and asparagus have positive effects on cardiovascular health. Asparagus is a good source of folate, which can help reduce levels of homocysteine, an amino acid linked to an increased risk of heart disease. Lentils, on the other hand, are known for their high potassium and fiber content, which can help lower blood pressure and cholesterol levels.

5. Promotes bone health

Puy lentils are a good source of calcium, magnesium and phosphorus, which are important nutrients for maintaining healthy bones. These minerals work synergistically to support bone density and prevent conditions such as osteoporosis. Including lentils in your diet can be beneficial, especially for those who follow a vegetarian or vegan lifestyle.

6. Strengthens the immune system

Both Puy lentils and asparagus are rich in nutrients that can help strengthen the immune system. Lentils are a good source of zinc, a mineral that plays a crucial role in immune function, while asparagus contains vitamins A and C, known for their immune-boosting properties. Consuming these ingredients can help support the body’s defense against infection and disease.

Overall, this Asparagus and Lentil Salad with Cranberries and Crumbled Feta is a nutritious and delicious dish that offers a number of health benefits. Whether you want to support your digestive health, boost your immune system, or promote heart and bone health, this salad is a great addition to your diet.

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