Fennel lentil salad recipe with amaranth and mint

Although we love using a wide variety of legumes in our cooking, there is something delicate about the lentil in comparison to other beans. It takes on flavours beautifully and slides subtly into a dizzying array of world cuisines. Lentils are hearty enough to be the main player in a recipe, and dainty enough to act as a garnish or part of an ensemble.

They're good for you too!

Just in case you needed more, lentils are among the best plant-based protein sources. In a serving of 100g, almost a fifth comes from protein; the same serving would also fulfil nearly a third of our daily fibre recommendation and substantial amounts of potassium, iron, and vitamin B6.(1) Iron helps to deliver oxygen to red blood cells and thus supply energy. Potassium supports nerve signalling and muscle contractions, while vitamin B6 helps us move and think. However, these minerals and vitamins are sometimes harder to source within a plant-based diet. It’s important to remember that the reason it is so crucial to take protein in is that our bodies cannot store protein; thus we must include protein-rich food in our diets. However, in spite of all the protein bars and protein powders to be found on the market, we do not need as much protein as many would believe. Quality over quantity is especially true here – leading us once again to lentils.

Why we love a good fennel recipe

In turn, the soft twang of licorice that characterises fennel is wonderfully cleansing. Almost as versatile as lentil, fennel adds a satisfying crunch to light salads while cooked (and caramelised!!) fennel is richly beautiful in the depths of winter. A new fennel recipe is a real delight for us as we find this is a vegetable that lends itself to imaginative, flavourful combinations. The combination of lentils, red onion, and fennel is an especial favourite of ours. The warm sharpness of red onion reconciles the other two ingredients very nicely indeed, and the trio work well in any season and for any mood. In this particular fennel recipe, we’ve accompanied our main players with sweet potato, rich in good carbohydrates that help you stay on an even keel all day long without any dreaded spikes in your blood sugar. A mixture of fresh herbs complements it all. Rosemary and parsley would work well here too, although not everyone enjoys the pungent strength of rosemary in a salad. You could also have some fun with the lemon in the dressing – grapefruit, lime, or orange anyone?

Why is amaranth seed oil good for you?

Made from cold-pressed amaranth seeds, Erbology Organic Amaranth Seed Oil has a strong, nutty essence. Squalene, found in abundance in this oil, is produced naturally in our bodies as a precursor to cholesterol but goes down with age. This substance acts as a natural lubricant, protecting skin against harmful radiation and rehydrating the skin. Meanwhile, studies have suggested that the combination of doxorubicin (a common chemotherapy drug) and squalene increased anti-cancer activity.(2)