Recipes

Serves 4

We eat this almost every week in my house.

1 C (250ml) dried lentils
½ onion
1 bay leaf
1 x 410g can salmon, drained
½ C (125ml) mixed cherry tomatoes, halved
½ C (125ml) diced cucumber
4–6 spring onions, finely chopped
1 packet baby spinach or mixed salad leaves

Dressing
½ C (125ml) fat-free plain yoghurt
1 tsp (5ml) lemon juice
1 Tbsp (15ml) each chopped fresh mint and dill
milled pepper

Place the lentils, onion and bay leaf into a pot with 3 C (750ml) water and bring to the boil.
Reduce the heat, cover and simmer for 20 to 25 minutes until cooked through.
Drain and rinse under cold water to cool.

Remove the onion and bay leaf and discard.

Mix the dressing ingredients together and season with milled pepper.

Toss the lentils together with all other salad ingredients and drizzle with yoghurt dressing.

How to use it:
* Leave out the lentil bit and mash the salmon with the dressing. Use as a filling for a rye bread sandwich, on high-fibre biscuits or stuffed into wholewheat pita breads.

Delicious things to add:
* Substitute lentils with barley, pearled whole wheat (stampkoring) or canned chickpeas.
* Add blanched and cooled green beans and broccoli and a handful of watercress.

Things you need to know:
* This salad is even better the next day!

Analysis per serving :
Energy:
Kilojoules (kj): 1185
Calories (kcal): 283
Protein (g): 27.6
Total Fat (g): 3.9
Saturated Fat (g): 0.9
Monounsaturated Fat (g): 1
Polyunsaturated Fat (g): 1.4
Omega-3's (mg): 0.91
Cholesterol (mg): 1
Carbohydrates (g): 36.3
Of which is sugars (g): 0.2
Fibre (g): 9.5
Sodium (mg): 314

» See `Simply Good Food` page 58