The Vegetarian Athlete's Cookbook by Anita Bean

Author:Anita Bean
Language: eng
Format: epub
ISBN: 9781632866448
Publisher: Bloomsbury Publishing
Published: 2016-04-11T04:00:00+00:00

HOW TO TOAST WALNUTS

1 Place in a nonstick frying pan over a medium heat, stirring frequently until they turn golden brown. OR

2 Preheat the oven to 350 °F. Spread the nuts in a single layer on a baking tray and bake for 8–12 minutes, stirring occasionally, until lightly toasted.

WARM LENTIL SALAD WITH BABY SPINACH AND WALNUTS

Lentils are a brilliant way of getting your daily iron quota. Try to combine them with other ingredients rich in vitamin C, as this will increase iron uptake by the body. Here they are paired with tomatoes and spinach, both of which are good sources of vitamin C. The walnuts add extra protein, along with omega-3 fats and zinc. I like it warm, but it’s equally good when eaten cold.

1 ¼ cups ready-prepared lentils* (I use Merchant Gourmet)

4 spring onions, finely chopped

4-5 cherry tomatoes, halved

½ cup walnut pieces

A small handful of mint leaves, roughly chopped

Low-sodium salt and freshly ground black pepper

2 handfuls of baby spinach leaves

For the dressing:

Juice of ½ lime

2 tbsp extra virgin olive oil

1 tbsp wine vinegar

*Alternatively, you can use canned lentils or ½ cup dried lentils, soaked and boiled for 30 minutes

Serves 2

Put the lentils in a saucepan with 2 tablespoons water and warm through for a few minutes. Drain and transfer to a bowl. Mix with the spring onions, tomatoes, walnuts, and chopped mint.

Place the lime juice, olive oil, and vinegar in a screw-top jar and shake well. Pour the dressing over the warm lentils. Toss lightly and season with low-sodium salt and pepper.

Arrange the baby spinach leaves on a serving plate and pile the lentil salad on top.

NUTRITION per serving:

• 491 cals

• 20 g protein

• 30 g fat (4 g saturates)

• 30 g carbs (5 g total sugars)

• 11 g fiber

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