A hearty and nutritious warm salad featuring earthy roasted root vegetables, protein-rich Puy lentils, and omega-3 packed smoked mackerel, all tossed in a zesty lemon-dijon vinaigrette. A perfect flexitarian meal for a satisfying lunch or light dinner.
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Sastojci
- 150g Puy lentils, dry
- 200g carrots, chopped into 2cm pieces
- 200g parsnips, chopped into 2cm pieces
- 1 red onion, cut into wedges
- 150g smoked mackerel fillets
- 30ml olive oil, divided
- 1 lemon, juice only
- 1 tsp Dijon mustard
- 1 small bunch fresh parsley, chopped
- Salt to taste
- Black pepper to taste
Dostupno za NutriPro članove.
Upute za pripremu
- 1.Preheat your oven to 200°C (400°F). On a baking tray, toss the chopped carrots, parsnips, and red onion wedges with 15ml of olive oil, salt, and pepper. Roast for 25-30 minutes, or until tender and slightly caramelized.
- 2.While the vegetables are roasting, rinse the Puy lentils. Place them in a saucepan with 500ml of water, bring to a boil, then reduce the heat and simmer for 20-25 minutes until tender but still holding their shape. Drain any excess water.
- 3.In a small bowl, prepare the vinaigrette by whisking together the remaining 15ml of olive oil, the juice of one lemon, and the Dijon mustard. Season with a pinch of salt and pepper.
- 4.Gently flake the smoked mackerel fillets into bite-sized pieces, being careful to remove any small bones.
- 5.In a large serving bowl, combine the warm cooked lentils, the roasted vegetables, and the chopped fresh parsley. Pour over the lemon-dijon vinaigrette and toss gently to combine.
- 6.Divide the warm lentil and vegetable salad between two plates. Top each serving with the flaked smoked mackerel and serve immediately.
Nutritivne informacije
Zašto baš ovaj recept
This balanced meal is a powerhouse of nutrients, offering plant-based protein and fiber from lentils for gut health and sustained energy. Smoked mackerel provides essential omega-3 fatty acids, crucial for brain function and heart health.
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