Lentil Couscous Salad
This lentil cous cous salad is great way to increase your plant diversity and nourish your gut microbes. For a more filling and higher protein meal, serve this salad with a protein on top such as grilled tofu, chicken breast or salmon.
Ingredients:
- 1 tin of lentils (drained)
- 1/2 red capsicum, finely diced
- 1/2 cucumber, finely diced
- 1 cup cooked wholemeal or pearl couscous
- 1 cup chickpeas, cooked (or canned, drained and rinsed)
- 1 cup tomatoes, diced
- 2 cups spinach, chopped
- ½ cup fresh parsley, finely chopped
- ¼ cup red onion, finely diced
- 1 shallot, finely sliced
- 1 clove garlic, minced
Dressing
- 2 tbsp olive oil
- 1 tbsp red wine vinegar (or apple cider vinegar)
- 1 tbsp fresh lemon juice
- ¼ tsp black pepper
- Pinch salt (optional)
Instructions:
- Cook the cous cous according to packet instructions. Fluff with a fork and allow it to cool slightly.
- In a small bowl, whisk together olive oil, vinegar, lemon juice, minced garlic, and black pepper.
- In a large bowl, combine the cooked lentils, cous cous, chickpeas, capsicum, cucumber, tomato, spinach, parsley, onion, and shallot.
- Pour the dressing over the salad and toss gently until everything is well coated.
- Taste and adjust seasoning if needed. Serve immediately or chill for 30 minutes to let the flavours develop.
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THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.Â
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
