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Boost Your Well-being with a Black Lentil Tabbouleh Salad

Prep time: 10minutes | Cooking time: 20minutes   | Servings: 4


A place of Black lentil Tabbouleh Salad with chopped tomatoes, fresh parsley and couscous on a. white plate.


Black lentil Tabbouleh salad, is a delicious and nutritious dish that has gained popularity in recent years. Made with black lentils, this salad offers a unique texture and earthy flavour that is both satisfying and refreshing. We will look into the nutritional side of black lentils and uncover why this humble legume deserves a spot on your plate. Packed with essential nutrients, fibre, and plant-based protein, black lentils offer a myriad of health benefits that can elevate your overall well-being.




Health Benefits of Black Lentils


When it comes to our wellbeing, it's important to nourish our bodies with wholesome foods that provide us with the necessary nutrients. One such food that deserves our attention is black lentils, also known as beluga lentils.


Black lentils offer a wide range of health benefits that can contribute to a balanced and vibrant lifestyle. Packed with essential vitamins, minerals, and plant-based protein, they are an excellent choice for those following a vegan or plant-based diet.


The nutritional profile of black lentils is impressive. They are rich in fiber, which promotes digestive health and helps maintain a healthy weight. Additionally, they contain iron, folate, magnesium, and potassium - nutrients vital for overall well-being.


Including black lentils in your diet can have positive effects on your energy levels and heart health. Their low glycemic index helps regulate blood sugar levels and keeps you feeling satisfied for longer periods of time.


Not only do black lentils provide numerous health benefits but they also add depth and flavour to any dish they're incorporated into. From hearty soups to satisfying salads or even veggie burgers, the versatility of these legumes knows no bounds.


So why not embrace the power of black lentils? By incorporating them into your meals regularly, you'll be taking a step towards better nutrition and overall wellness. Remember: small changes in our diets can lead to remarkable transformations in our lives!



Health Benefits of Parsley leaves


Parsley, often underestimated as a mere garnish, but this green is rich in vitamins A, C, and K, it supports immune function, aids skin health, and encourages blood clotting. Its flavonoids and carotenoids provide anti-inflammatory properties. Parsley has an anti-cancer benefits potential. 


From the perspective of Traditional Chinese Medicine (TCM), parsley takes on a role as a cooling and detoxifying herb, addressing excess heat and promoting overall balance. Recognized for its cleansing effects, parsley aligns with TCM principles by contributing to the removal of toxins, supporting kidney health, and harmonising the body's internal systems. Incorporating parsley into your diet not only elevates the flavor but also brings a holistic touch to nourishing your body.



Why to always soak the lentils?


Soaking legumes before cooking is like giving them a health boost of new life. The lentils will literally get “alive”. I like to think about each ingredient as medicine for my body and I like to get the most from my food, not just the taste. 


By soaking the lentils you activate enzymes that are breaking down anti-nutrients, and making essential minerals easier to digest. Plus, soaking kickstarts the sprouting process which adds an extra beneficial enzymes to the lentils. 


In addition, the cooking time will be shorter, which will make your life in the kitchen easier but also cooking the lentils shorter will not “kill” beneficial substances that get destroyed by boiling.



Black Lentil Tabbouleh Salad Recipe:


Ingredients:

1 cup black lentils, (soaked, rinsed and drained)

1 cup of grans of your choice like bulgur, quinoa or couscous

1 tablespoon olive oil

1 cup cherry tomatoes, chopped

2 cups fresh parsley, chopped (If you like cilantro I like to do it half and half)

½ cup of fresh mint leaves

1 Lemon juice 

Salt


Optional:

  • Pomegranate concentrate dressing

  • Dried cranberries and chopped nuts for garnish



Step-by-step instructions


1. In a pot, bring the black lentils (soaked at least overnight) to a boil. Reduce heat to low and cook for about 20 minutes or until lentils are tender but still firm. Drain any excess liquid and add salt, lemon juice and olive oil and set aside.


2. Meanwhile, boil also the grains of your choice with salt.


3. Cut cherry tomatoes to very small squares, my OCD is strong and I like all pieces in the same size of the lentils. 😀


5. Add chopped parsley, chopped cilantro and mint leaves to very small pieces.


6. Mix all ingredients together gently. Add more lemon juice and salt If needed. 


7. For serving, garnish with dried cranberries and chopped nuts.



Bon Appetit!




Nutritional Facts:


Here are approximately nutritional facts of 1 serving:


  • Calories: Approximately 350-400 kcal

  • Total Fat: 10-12g

  • Saturated Fat: 1-2g

  • Monounsaturated Fat: 7-8g

  • Polyunsaturated Fat: 1-2g

  • Cholesterol: 0mg

  • Sodium: 400-500mg (varies based on the salt added)

  • Total Carbohydrates: 55-60g

  • Dietary Fiber: 14-16g

  • Sugars: 3-5g

  • Protein: 15-18g


These values are rough estimates and can vary based on specific ingredients and their nutritional content. Always consider using specific nutritional information from product labels or a nutrition calculator if precise values are crucial for your dietary needs. The choice of grains (bulgur, quinoa, couscous) may impact the nutritional content, so it's essential to consider the nutritional information for the specific grains you choose.


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I'm so excited to be sharing with you health tips that are carefully curated to bring balance and positive change to your everyday life.

My goal is to empower you and guide you back to your roots and support your wellbeing with movement, delicious recipes and wellness tips in a joyful and tasty way, without struggle!

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