Lentil Salad with Greek Flavors
Filled with protein and other nutrients, but also bursting with flavor, this recipe for Lentil Salad is a keeper. Lentils, a legume, contain the B vitamin folate, which is known to enhance brain function. This B vitamin also assists in decreasing levels of amino acids that may weak brain power. Tomatoes, the other key ingredient in this salad, are also worth acknowledging. According to “Tufts Health & Nutrition Letter”, research shows that lycopene, an antioxidant found in tomatoes (as well as watermelon, grapefruit and guava), is linked to stroke protection.
This week, experiment with the following recipe, courtesy of “Tufts Health and Nutrition Letter: The Heart-Brain Diet 2013“. It’s a no-brainer!
- 1 cup dried green or brown lentils picked over and rinsed
- 1 small clove of garlic crushed and peeled
- 1/4 tsp salt
- 1/2 cup fresh lemon juice
- 1/3 cup extra virgin olive oil
- 1/4 tsp pepper
- 2 cups cherry tomatoes halved or quartered
- 1 cup cucumbers diced
- 1 cup scallions chopped
- 1 cup feta cheese crumbled
- 2 tbsp each of fresh dill, mint, and chives, chopped (or 6 Tbs of any of these herbs)
- Place lentils in large saucepan. Cover with water and bring to a simmer. Reduce heat to medium-low and cook, partially covered, until lentils are tender but not mushy, 18-22 minutes.
- Meanwhile, place garlic on cutting board and smash with the side of a chef’s knife. Sprinkle with salt. Mash into paste with chef’s knife. Transfer to large bowl. Whisk in lemon juice, oil and pepper.
- When lentils are ready, drain and place in bowl with lemon dressing. Toss to coat. Let cool to room temperature.
- Add tomatoes, cucumber, scallions, feta, and herbs to lentils; toss to mix. Serve at room temperature.
Looking for more brain friendly recipes? Check out our brain health recipes, or schedule a consultation with Dr. Diane® for personal help customizing your diet for your symptoms!