Anti-Inflammatory Diet in 21: 100 Recipes, 5 Ingredients, and 3 Weeks to Fight Inflammation by Sondi Bruner

Author:Sondi Bruner [Bruner, Sondi]
Language: eng
Format: epub, pdf
Publisher: Rockridge Press
Published: 2015-11-14T23:00:00+00:00

QUINOA-LENTIL SALAD

SERVES 6 PREP TIME: 20 MINUTES COOK TIME: 45 MINUTES

CORN FREE

DAIRY FREE

EGG FREE

GLUTEN FREE

NIGHTSHADE FREE

NUT FREE

SOY FREE

VEGAN

Salads don’t have to mean just iceberg lettuce, cucumber, and tomatoes. There is a wide variety of ingredients you can use to create a salad that is both hearty and satisfying. I love adding beans and grains to salads for an extra boost of anti-inflammatory protein and fiber. Try it; I think you will, too.

1 cup green, brown, or French green lentils

4 cups water, divided

1 cup quinoa

1 broccoli head, finely chopped

4 carrots, grated

⅓ cup extra-virgin olive oil

1 teaspoon salt, plus additional as needed

1 In a fine-mesh strainer, rinse the lentils. Transfer to a medium pot set over high heat and add 2 cups of water. Bring to a boil. Simmer for 15 to 20 minutes, or until tender. Drain off any excess liquid.

2 In a fine-mesh strainer, rinse the quinoa. Transfer to another medium pot set over high heat and add the remaining 2 cups of water. Bring to a boil. Simmer for 15 minutes, or until all the liquid is absorbed. Remove from the heat and let sit for 10 minutes. Fluff with a fork.

3 In a large bowl, combine the lentils, quinoa, broccoli, and carrots.

4 Stir in the olive oil and salt. Taste and adjust the seasoning, if necessary.

5 Refrigerate for at least 1 hour before serving.

MAKE AHEAD TIP: Precooking large batches of beans and grains makes weekday meal prep a whole lot easier. Cook the quinoa and lentils on the weekend and refrigerate until needed. The vegetables can also be chopped and grated in advance, so all that’s left is assembly when you’re ready to eat.

PER SERVING Calories: 369; Total Fat: 16g; Total Carbohydrates: 44g; Sugar: 3g; Fiber: 14g; Protein: 14g; Sodium: 434mg

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