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Barb Hodgens

Barb Hodgens loves to cook with alternative, healthy whole food ingredients, with a focus on gut health. Barb has overcome her own gut health issues through healthy eating. Share your ideas, comments and photos at the end of this post :)

High fibre & gut loving.

Name: Puy lentil salad with raita and mango salsa
Ingredients: ½ cup (100 grams) Puy French lentils; 2 cups water; 1 bay leaf; 1 garlic clove - peeled and squashed; Cracked pepper; ¼ teaspoon salt; 1 tablespoon premium olive oil; 1 cup (250 ml) homemade yogurt (dairy or non-dairy); ¾ cup finely chopped cucumber (approx. 1 small cucumber); 2-3 tablespoons finely chopped fresh coriander; 2 tablespoons of finely chopped fresh mint leaves; ½ teaspoon cumin powder; ½ teaspoon coriander powder; 2 tablespoons freshly squeezed lemon juice; ¼ teaspoon salt; Cracked pepper to taste; Chilli flakes (optional); 1 mango cheek - diced; 1 tomato; 6 fresh mint leaves – chopped; 1 spring onion - chopped; 1 teaspoon of premium olive oil; Pepitas; olive oil or lemon juice to drizzle; Coriander leaves to garish; Chilli flakes

This colourful and satisfying lentil salad is a simple, delicious, and refreshing meal that is perfect for summer. It's a wonderful mixture of complementing flavours and textures and packed with plant-based protein, gut loving fibre and probiotics from homemade yogurt.

Puy lentil salad with raita and mango salsa is the ideal, make ahead meal, that actually tastes even better once it has rested for a few hours or overnight in the fridge. Make each component separately then pack in vacuum seal jars for work lunches, picnics in the park or serve it in individual bowls or on a large share plate for friends and family.

Each layer is quick and simple to make. The lentils can be prepared ahead of time. The raita pictured is made from L Reuteri yogurt but it's equally lovely made from plant-based yogurt. Find all of our homemade yogurts recipes here.

PUY LENTILS

Lentils are a nourishing base to a healthy meal. We used Puy lentils (also called French lentils) because they don’t need to be soaked and cook quickly. Unlike other lentils, Puy keep their shape after cooking, which makes them perfect for salads and meal prepping. These powerful little pulses have a wonderful earthy and unique peppery flavour that taste incredibly delicious teamed with cooling homemade yogurt raita and salsa.

Makes: 2 jars but multiply the ingredients for more servings.

Puy lentil salad with raita and mango salsa

Luvele

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Here’s a delicious, simple and refreshing salad that is perfect for summer. It’s a colourful and satisfying meal that has a wonderful mixture of complementing flavours and textures and is packed with plant-based protein, gut loving fibre and good bacteria.

Ingredients

Lentils

½ cup (100 grams) Puy French lentils
2 cups water
1 bay leaf
1 garlic clove - peeled and squashed
Cracked pepper
¼ teaspoon salt
1 tablespoon premium olive oil

Cucumber Raita

1 cup (250 ml) homemade yogurt (dairy or non-dairy)
¾ cup finely chopped cucumber (approx. 1 small cucumber)
2-3 tablespoons finely chopped fresh coriander
2 tablespoons of finely chopped fresh mint leaves
½ teaspoon cumin powder
½ teaspoon coriander powder
2 tablespoons freshly squeezed lemon juice
¼ teaspoon salt
Cracked pepper to taste
Chilli flakes (optional)

Mango Salsa

1 mango cheek - diced
1 tomato
6 fresh mint leaves – chopped
1 spring onion - chopped
1 teaspoon of premium olive oil

Garnish options

Pepitas
olive oil or lemon juice to drizzle
Coriander leaves to garish
Chilli flakes

Directions

Lentils

Measure the lentils into a strainer or colander. Pick over and remove any discoloured lentils or debris then thoroughly rinse under running water.
Transfer the rinsed lentils to a saucepan and then add the water, bay leaf and garlic.
Bring the water to the boil, then reduce the heat to a low simmer and cook, uncovered, for 20 - 25 minutes. Add additional water if needed to make sure the lentils don’t boil dry.
The lentils are cooked as soon as they are tender and no longer crunchy.
Strain the lentils and remove the bay leaf and garlic.
Return the lentils to the pot and stir in the salt, pepper and olive oil then allow to cool.
Divide the lentils between two bowls or glass jars.

Cucumber Raita

Combine all the ingredients in a bowl and stir until the herbs and spices are well incorporated.
Add more salt, pepper or lemon juice to taste.
Spoon on top of the lentils.

Mango Salsa

Toss all the salsa ingredients in a small bowl to combine.
Spoon on top of the cucumber raita.
Drizzle with additional olive oil or garnish with ingredients of your choice.

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yogurt raita lentil lunch bowl with mango salsa

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Barb Hodgens

High fibre & gut loving.

PUY LENTILS

Puy lentil salad with raita and mango salsa

Ingredients

Lentils

Cucumber Raita

Mango Salsa

Garnish options

Directions

Lentils

Cucumber Raita

Mango Salsa

PIN THIS RECIPE

Puy lentil salad with raita and mango salsa

High fibre & gut loving.

PUY LENTILS

PIN THIS RECIPE

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