The lentil and cherry tomato salad with capers is a light, fresh, and tasty lentil salad.
Perfect for consuming legumes in the summer but not only.
• As for the lentils, I prepare several portions to have a small and practical supply in the freezer:
– cook digestible and light lentils.
By doing so, just thaw them in time and the salad will be ready in a few minutes, avoiding the use of canned legumes.
Otherwise, remember that dry lentils need to soak [12-24 hours].
If you have doubts about the quantities to prepare, I have noted the weight variations of legumes from raw to cooked: raw and cooked lentil weight.
Regarding the preparation time, consider:
• 12-24 hours soaking;
• 20 minutes for cooking the lentils;
• a few minutes for preparing the salad.
If you use already prepared lentils, calculate only the preparation time of the salad.
I used cherry tomatoes and added capers [in addition to the flower buds, also some caper leaves in brine] which make it aromatic and fragrant.
Great when paired with pasta, rice, or other preferably whole grains.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- pre-cooked lentils (for 2 people)
- 12 cherry tomatoes
- to taste salted capers
- to taste caper leaves in brine (optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste basil
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Bowl or Salad Bowl
Preparation
Prepare the lentils following the procedure described in cook digestible and light lentils or, if you already have them ready in the freezer, thaw a double portion.
Wash the tomatoes thoroughly.
Cut and remove the peduncle part if you deem it appropriate.
Cut each berry vertically, dividing it in half or into quarters.
Rinse and squeeze a handful of capers and chop them finely with a knife.
In addition to the flower buds, I also added some caper leaves in brine [optional].In a bowl or salad bowl, pour:
• the well-drained lentils;
• the tomatoes;
• the capers and leaves [optional];
season with salt and pepper, basil, and a drizzle of raw oil and mix.Plate.
Your lentil and cherry tomato salad with capers is ready.
Enjoy your meal!
You can keep it in the fridge, taking care to take it out half an hour before consuming it so that it returns soft and light.
Infinite variations
Try also varying the legumes [chickpeas, lentils, beans, broad beans, peas] and adding other raw or cooked vegetables.Pairing with pasta, rice, or other cereals allows for better absorption of legume proteins.
Cereals included in these dishes, in fact, compensate for the missing amino acids in legumes, allowing for a complete amino acid pool.
Choose preferably whole grains.
For more information: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
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