A Protein-Packed Summer Salad
Well, it looks like raw salads are off the menu for a little while due to cyclosporiasis. Perhaps unless one is purchasing raw greens and produce only from a trusted local farm. That may be a safer bet (it's what we are doing).
But you can still have salads, even if you are completely avoiding all raw produce, as an extra precaution.
You can try a cold bean salad!
Lentils are an ideal food for hot summer days. They cook up fast and are versatile, healthy, and delicious. I haven't eaten meat in over twenty years, and lentils are a staple food in my diet.
There are many different types, or colors, of lentils: red, brown, green (French), yellow, and black (also called Beluga). My favorites are French lentils, also known as Puy lentils, which are a nutritional powerhouse offering numerous health benefits. They are rich in fiber, protein, and essential minerals like iron, magnesium, and potassium. Their high fiber content aids digestion, and their high protein content is vital for muscle repair and growth. Lentils also help regulate blood sugar levels and, if eaten regularly as part of a healthy plant-based diet, can lower cholesterol and blood pressure.
We have an abundance of red lentils on hand. They cook up the fastest, often ready in about 10 minutes.
Unlike green or brown lentils, which hold their shape firmly, split red lentils break down quickly. To use them in a summer salad, you must undercook them slightly so they remain al dente. Cook for 8 to 10 minutes. Shock them immediately with cold water to stop the cooking process.
Red Lentil Summer Salad
Cold lentil salad, made very simply with a vinaigrette and a few seasonings from whatever is on hand, can be wonderful. We made this salad with all the fresh produce ingredients sourced from our local CSA. You could skip them entirely and just make the beans with the vinaigrette, or you could fry up some vegetables and herbs instead of using them raw.
Salad Ingredients
1 cup dry red lentils, thoroughly rinsed
1/2 red onion, finely chopped
1 cup cherry tomatoes, quartered or halved (optional)
1/2 English cucumber, finely diced (optional)
1 cup Yellow Summer Squash, cubed (optional)
1/4 cup fresh or dried cilantro or flat-leaf parsley, chopped (optional, of course. Fresh always tastes better, but dried would work too).
For the Dressing
5 tbsp fresh lime or lemon juice (bottled works too!)
4 tbsp extra virgin olive oil
1 clove garlic, minced
1 tsp ground cumin
1/2 tsp red chili flakes (optional)
Salt and black pepper to taste
Step-by-Step Instructions
Boil the lentils: Bring a medium pot of salted water to a boil. Add the rinsed red lentils, reduce heat, and simmer uncovered for 8–10 minutes. Taste frequently; they should be tender but still hold their shape.
Cool immediately: Drain the lentils in a fine-mesh colander. Rinse thoroughly under freezing cold tap water to chill. Shake off excess water. If you like, you can let them cool for a few hours.
Whisk the dressing: In a large mixing bowl, combine the lime juice, olive oil, minced garlic, cumin, chili flakes, salt, and pepper.
Toss and assemble: If you are avoiding totally raw foods right now, sauté the tomatoes, cucumber, and red onion, then add the fresh herbs to the frying pan. Sauté for a few minutes, or to the desired level of cooking. Add the cooled lentils and mix gently so the lentils do not mash.
Marinate and serve: Pour the dressing over the lentils and vegetables. Place the salad in the refrigerator for at least 30 minutes before eating. This allows the lentils to absorb the vibrant citrus flavors.
I made mine with some lovely locally grown sweet grape tomatoes and herbs from my garden. Simply delicious!
Lentil Quotes
"The lentil is perhaps the world’s most versatile, indestructible food. One can eat the lentil unadorned; marry it off to its first cousin, the oafish “bulgur”; or drown it in vinegar for a vegan salad. But the lentil will always survive. " ~Beth Fantaskey
"Learn to live on lentils, and you will not have to be subservient to the King." ~Diogenes, 370 BCE
