A vibrant and nutrient-packed bowl combining hearty lentils, omega-3-rich sardines, and fresh vegetables. It's a quick, easy, and exceptionally healthy meal perfect for supporting a healthy pregnancy.
*L’immagine è solo a scopo illustrativo e può differire dal risultato reale (generata con IA).*
Ingredienti
- 250g cooked puy lentils
- 2 cans (120g each) sardines in olive oil, drained
- 1 large red bell pepper, finely diced
- 100g cherry tomatoes, halved
- 60g fresh baby spinach
- 1 small red onion, thinly sliced
- 1 clove garlic, minced
- 1 handful fresh parsley, chopped
- 45ml lemon juice (from 1 lemon)
- 30ml extra virgin olive oil
- Salt and black pepper to taste
Disponibile per i membri NutriPro.
Istruzioni
- 1.If using dry lentils, cook according to package directions, then drain. If using pre-cooked, rinse and drain them well.
- 2.In a large bowl, combine the cooked lentils, diced red bell pepper, halved cherry tomatoes, sliced red onion, and chopped parsley.
- 3.In a small bowl or jar, whisk together the lemon juice, extra virgin olive oil, minced garlic, a pinch of salt, and freshly ground black pepper to create the dressing.
- 4.Pour the dressing over the lentil and vegetable mixture and toss gently to combine everything evenly.
- 5.Gently fold in the fresh baby spinach until it is distributed throughout the salad.
- 6.Divide the lentil salad between two bowls. Top each serving with the contents of one can of drained sardines, either whole or lightly broken apart with a fork. Serve immediately.
Informazioni nutrizionali
Perché questa ricetta
This recipe is rich in folate from lentils and spinach, crucial for fetal development. Sardines provide essential omega-3s for brain health and calcium for bones, while being a safe, low-mercury fish. The high fiber content also supports healthy digestion.
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