Low FODMAP lentil salad

Low in FODMAP, Vegetarian recipe, Meals

Green lentil, arugula, spinach and walnut salad on a nest of low-fodmap yogurt

Preparation: 10 minutes
Cooking : 20-30 minutes (lentils)
Number of servings : 6 portions

Ingredients:

  • 45 ml (3 tbsp.) garlic-infused oil
  • 80 ml (1/3 cup) walnut halves, chopped
  • 5 ml (1 teaspoon) cumin seeds
  • 250 ml (1 cup) plain lactose-free Greek yogurt
  • Salt and pepper to taste
  • 1 handful baby arugula (1 ounce)
  • 1 handful baby spinach (1 ounce)
  • 250 ml (1 cup) cooked or canned green lentils, well drained
  • 30 ml (2 tbsp.) pomegranate
  • 30 ml (2 tbsp.) lemon juice, freshly squeezed

Cooking lentils

  1. Wash lenses.
  2. Cook lentils in triple their volume of water for about 20 minutes, or until tender.
  3. Rinse well and drain.

Preparation: 

  1. Heat 15 ml (1 tbsp.) oil in a nonstick skillet over low-medium heat and add walnuts and cumin seeds. Stir frequently and cook until the nuts are lightly toasted and the cumin smells fragrant. Remove from heat and set aside.
  2. Spread the thick yogurt in a serving dish to a thickness of about 1/3 inch (8 mm). Season lightly with salt and pepper.
  3. Place the arugula, spinach and lentils in a mixing bowl. Scrape walnuts, cumin seeds and any oil over them.
  4. Season with salt and pepper, and drizzle with a little reserved olive oil and lemon juice to taste.
  5. Mix, taste and adjust lemon juice, olive oil and seasoning.
  6. Place the lentils and greens on the yogurt, add the pomegranate pieces and serve with low-FODMAP crackers.