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.
*L’immagine è solo a scopo illustrativo e può differire dal risultato reale (generata con IA).*
Ingredienti
- 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
Disponibile per i membri NutriPro.
Istruzioni
- 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.
Informazioni nutrizionali
Perché questa ricetta
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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