The lentil and zucchini salad with arugula is a light lentil salad, fresh and tasty.
Perfect for consuming legumes in the summer but not only.
• As for the lentils, I prepare multiple portions to have a small and practical supply in the freezer:
– cook the digestible and light lentils.
This way, you just need to thaw them in time and in a few minutes the salad will be ready, avoiding canned legumes.
Otherwise, remember that dried lentils need soaking [12-24 hours].
If you have doubts about the quantities to prepare, I have noted the weight variations of legumes from raw to cooked: lentils raw and cooked weight.
The preparation times, naturally, vary based on the use of lentils: dried or already cooked.
I prepared the grilled zucchini.
The arugula can be of two types: wild and cultivated; we prefer the cultivated one with smaller, more tender leaves and a less pungent taste.
- Difficulty: Easy
- Cost: Economical
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- cooked lentils (for 2 people)
- 1 zucchini
- as needed arugula
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed chopped parsley
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Bowl or Salad Bowl
Preparation
Prepare the lentils by following the procedure described in cook the digestible and light lentils or if you already have them ready in the freezer, thaw a double portion.
Grill the zucchini by following the procedure described for grilled zucchini without seasoning it.
Select and wash the arugula leaves.
Let them drain in a colander.
Dry them on a paper towel.If you don’t like arugula
For the green part of the salad, you have a wide choice among the numerous types of lettuce, mache, or lamb’s lettuce.In a bowl or salad bowl, pour:
• the well-drained lentils;
• the zucchini;
season with salt and pepper, parsley, and a drizzle of raw oil, and mix.Distribute the arugula.
The ideal would be to add it at the moment of consuming the salad; naturally, if you prepare it in advance and need to consume it on the go, it will still be fine, it will just be less crisp.Plate it.
Your lentil and zucchini salad with arugula is ready.
Enjoy your meal!
You can store it in the fridge, making sure to take it out half an hour before consuming it so that it becomes soft and light again.
Infinite variations
Vary the legumes [chickpeas, lentils, beans, fava beans, peas] and add other raw or cooked vegetables.The combination with pasta, rice, or other cereals allows better absorption of legume proteins.
The cereals included in these dishes, in fact, compensate for the amino acids missing in legumes, allowing for a complete amino acid pool.
Choose preferably whole grains.
For more information: how to combine 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 & fibers;
• always prepare it respecting the proportions and food combinations indicated in your food plan.
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