Fennel recipe: lentil salad with amaranth oil and mint dressing
4
Servings
Prep Time 40'
Total Time 45′
Gluten-free
4
Servings
Prep Time 40'
PT40M
Total Time 45'
PT45M
Gluten-free
ErbologyVeganReassuring and refreshing. From us to you, here’s a lovely fennel and lentil recipe to add to your arsenal! 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 flavors 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 fulfill nearly a third of our daily fiber 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 characterizes fennel is wonderfully cleansing. Almost as versatile as lentil, fennel adds a satisfying crunch to light salads while cooked (and caramelized!!) 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, flavorful combinations. The combination of lentils, red onion, and fennel is an especial favorite 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)Beauty
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Ingredients
Dressing ¼ cup Erbology Organic Amaranth Seed Oil ¼ cup grapeseed oil Juice from 2 lemons ½ tsp sea salt pinch of sichuan pepper pinch of dried chilli pepper 4-5 fresh mint leaves, finely chopped
Fennel salad recipe 1 1/2 cup lentils 4 washed sweet potatoes 5 handfuls mixed green leaves of rocket 2 medium fennel bulb 2 tbsp finely chopped dill ¼ red onion, marinated
Prepare the dressing by adding all the ingredients in a small bowl and stir well. Keep 1-2 tbsp of lemon juice out for marinating the onions.
Set dressing aside to infuse while you assemble the salad.
Wrap the potatoes in aluminium foil and bake for 40 minutes.
Cook green lentils using 3 ½ cups water for 1 ½ cup dried lentils.
Slice fennel into thick slices and grill with a pinch of salt.
After lentils are cooked, strain the remaining water.
Heat a frying pan with 1-2 tbsp olive oil, add chopped dill and cook for 3-4 minutes. Set aside.
Marinate your onions by slicing them thinly and putting in a bowl with the remaining lemon juice. Sprinkle with salt and leave aside for about 5 minutes.
Use a toothpick or fork to check the sweet potatoes. They are ready when soft in the middle.
Peel and cut sweet potatoes into medium cubes.
In a large bowl, add green leaves, cooked lentils, potato cubes, grilled fennel and marinated onion. Pour the dressing and stir gently. Assemble onto plates and serve. Bon appétit!
Here's how you make it
Preheat oven to 375º F / 190º C.
Prepare the dressing by adding all the ingredients in a small bowl and stir well. Keep 1-2 tbsp of lemon juice out for marinating the onions.
