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Lentil, apple and pomegranate salad

Tired of the traditional lentil and sausage dish and wondering what foods go well with lentils? Granaline has the answer! Discover our fruity, antioxidant lentil salad, with apple and pomegranate, for a guaranteed explosion of flavour!


Lentil, apple and pomegranate salad
Lentil, apple and pomegranate salad

Ingredients for the lentil, apple and pomegranate salad for 4 people :

 

  • 2 apples

  • 200g green lentils

  • 1 pomegranate

  • 1 red onion

  • A few sprigs of parsley

  • Extra virgin olive oil

  • Granaline Organic Pomegranate Vinegar

  • Salt and pepper to taste


Steps for making lentil, apple and pomegranate salad :

 

  1. Cook the lentils in boiling water for 25-30 minutes, drain and leave to cool.

  2. Slice the apples, chop the red onion and parsley.

  3. Cut the pomegranate in half, then with the back of a spoon, tap the back of the pomegranate to remove the seeds.

  4. Mix with your cold lentils.

  5. All that's left to do is season with the extra-virgin olive oil and Granaline Organic Pomegranate Vinegar. Add salt and pepper to taste.


Enjoy a refreshing salad full of vitality. Enjoy!


A little extra: Add some feta cheese to your salad for a creamy texture and salty flavour!


Nutritional benefits :


What are the nutritional benefits of lentils?


Lentils offer a multitude of health benefits. First of all, they are excellent for the heart thanks to their low glycaemic index, which helps maintain stable glucose levels in the blood, thereby reducing cholesterol levels and blood pressure. They are also a powerful anti-ageing ally, as their polyphenols reduce oxidative stress. As a source of vegetable protein, they are an ideal alternative for those looking to reduce their meat consumption. Lentils are also rich in iron, with 3.3 mg per 100g, and fibre, with 5g per 100g. This fibre is essential for the body to function properly, as it regulates intestinal transit, thus contributing to better weight management.


What are the nutritional benefits of apples?


As a slimming ally, apples have a satiating effect thanks to their carbohydrates (10g/100g), which are digested slowly by the body and lastingly quell hunger. They are also a source of antioxidants, particularly polyphenols such as quercetin, which help combat oxidative stress. Renowned for its cholesterol-lowering properties, apples help maintain healthy levels of cholesterol in the blood. What's more, apples are a good source of fibre, with 2.4g per 100g, which regulates intestinal transit and aids digestion. Eating apples regularly could therefore help improve digestive health while providing a lasting feeling of satiety. [4]



The Mediterranean diet and lentils:


The Mediterranean diet, also known as the Cretan diet, originated in the Mediterranean basin and is renowned for promoting a balanced diet throughout the week. This diet favours a wide variety of foods, in line with nutritional recommendations: increasing consumption of fruit, vegetables, pulses, wholegrain cereals, certain vegetable oils and oily fish, while reducing meat, fatty, sweet and salty products, and favouring seasonal produce and home-made dishes. [5] Lentils, a source of vegetable protein, fibre, vitamins and minerals, fit perfectly into this dietary model. Not only do they add variety and flavour to meals, they also contribute to cardiovascular health by reducing cholesterol. Used in salads, soups and stews, lentils reflect the essence of the Mediterranean diet: a balanced diet and shared meals that enrich both body and mind.



Worth noting:


Pulses such as lentils are ideal for people with small wallets, and this recipe for Lentil, Apple and Pomegranate Salad makes for a healthy, inexpensive diet! As well as being economical, they're easy to store for a long time: in a container, dry and out of the sun.


Why use our Granaline Organic Pomegranate Vinegar?


Our Granaline Organic Pomegranate Vinegar is ideal for enhancing your dishes with its fruity flavour. Perfect for dressing salads, roasted vegetables, meats and marinades, it is made from 100% pure pomegranate juice, with no added sugar or preservatives. A source of vitamins E, C and B5, manganese, potassium and polyphenols, it is certified organic (BE-BIO-03) and comes in a 250 ml glass bottle with no added phthalates or bisphenol A.


Add a touch of sophistication and health to your cooking with this vinegar free from colourings and preservatives. Order now and enjoy the best of the pomegranate with Granaline ORGANIC pomegranate vinegar!




Bonus :


Lentil salad with vegetables and feta cheese


Ingredients (serves 4) :


  • 200 g green lentils

  • 1 red onion

  • 1 red pepper

  • 1 cucumber

  • 2 tomatoes

  • 100 g feta cheese

  • A few sprigs of parsley

  • 2 tablespoons extra virgin olive oil

  • 1 tablespoon balsamic or lemon vinegar

  • Salt and pepper to taste

  • 1 clove garlic (optional)

  • 1 teaspoon Dijon mustard (optional)


Preparing the recipe :


Cooking the lentils :


  1. Rinse the lentils in cold water.

  2. Cook the lentils in a large pot of unsalted boiling water for about 25-30 minutes, until tender but still firm.

  3. Drain the lentils and leave to cool.


Preparing the vegetables :


  1. Finely chop the red onion.

  2. Finely dice the red pepper.

  3. Peel and dice the cucumber.

  4. Cut the tomatoes into small pieces.

  5. Roughly chop the fresh parsley.


Preparing the vinaigrette:


  1. In a bowl, mix the olive oil, balsamic vinegar or lemon juice.

  2. Add the Dijon mustard and crushed garlic clove (if using), then salt and pepper to taste.

  3. Mix well to obtain a smooth vinaigrette.


Assembling the salad:


  1. In a large salad bowl, mix the cooled lentils with the prepared vegetables (onion, pepper, cucumber, tomatoes).

  2. Add the crumbled feta and chopped parsley.

  3. Pour the dressing over the salad and toss gently to coat all the ingredients.


Finishing and serving :


  1. Taste and adjust the seasoning if necessary.

  2. Leave the salad to rest in the fridge for at least 30 minutes to allow the flavours to blend.

  3. Serve chilled as a starter or main course.


Tips:


  • You can add other vegetables such as grated carrots, radishes or avocados to vary the flavours and textures.

  • For a heartier version, add pieces of grilled chicken or quartered hard-boiled eggs.

  • Fresh herbs such as coriander or mint can also add an extra touch of freshness.


Enjoy your meal!


In conclusion, the lentil, apple and pomegranate salad that we offer at Granaline is much more than a simple alternative to the traditional lentil and sausage dish. It embodies the essence of the Mediterranean diet, also known as the Cretan diet, which favours dietary variety and nutritional balance. This diet, which originated in the Mediterranean basin, is recognised for its many health benefits, thanks in particular to an increased consumption of fruit, vegetables, legumes and wholegrain cereals, while limiting meat and processed products.


Lentils, the central ingredient in our recipe, are a nutritional goldmine. They are excellent for the heart thanks to their low glycaemic index, which helps maintain stable glucose levels in the blood, reducing cholesterol levels and blood pressure. Lentils are also rich in polyphenols, powerful antioxidants that combat oxidative stress, and are an excellent source of vegetable protein, iron and fibre. Fibre is essential for a healthy digestive system and helps to manage weight effectively.


The combination of lentils, apple and pomegranate makes this recipe an antioxidant bomb, a gourmet recipe that gently cares for your vitality.


We hope you enjoy this recipe as much as we do, and for those with a sweet tooth, don't hesitate to try our bonus recipe. Comment on which one you like best!


Sources :
[1] https://www.santemagazine.fr/alimentation/aliments-et-sante/legumineuses/les-lentilles-tous-les-bienfaits-de-ces-legumineuses-177868
[2] Lentil-based diets attenuate hypertension and large-artery remodelling in spontaneously hypertensive rats, Matthew G Hanson, Peter Zahradka, Carla G Taylor, PMID: 24063808, DOI: 10.1017/S0007114513002997
[3] Oxidative Stress and Inflammation: What Polyphenols Can Do for Us? Tarique Hussain, Bie Tan, Yulong Yin, Francois Blachier, Myrlene C. B. Tossou, and Najma Rahu, PMCID: PMC5055983, PMID: 27738491
[4] https://www.santemagazine.fr/alimentation/aliments-et-sante/fruits/les-bonnes-raisons-de-manger-des-pommes-266009
[5] https://www.mangerbouger.fr/manger-mieux/se-faire-plaisir-en-mangeant-equilibre/s-informer-sur-les-differentes-pratiques-alimentaires/qu-est-ce-que-le-regime-mediterraneen
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