Savvy Salad Recipe

The Savvy Salad

The Savvy Salad is one of the healthiest salads I have ever created.  Besides the satisfying textures and colors, the combination of protein, fruits, and greens serve as a low-calorie, nutrient-dense vegetarian meal.  The salad’s bright green base contains Swiss chard, an exceptionally nutritious, health-promoting vegetable.  Together with crispy romaine lettuce, the dish is full of Vitamins A, K, and C.  The protein source, black lentils, is high in fiber, minerals, B Vitamins, and iron.   Not only is the fresh, diced watermelon refreshing but also an excellent source of Vitamin C, Vitamin A, and the carotenoid lycopene.  Green peas, in addition to their fiber, contain phytonutrients with anti-inflammatory and antioxidant benefits.  A sprinkle of walnuts provides a dose of heart healthy omega-3 fatty acids and keeps you feeling full.   Julienned yellow beets top the salad, adding a unique mix of the phytonutrients betalain and carotenoid, protecting against certain vascular and heart diseases.  The creamy, rich flavor of feta cheese nicely contrasts the sweetness of the other ingredients, adding calcium, protein, and a hint of saltiness.  A touch of mint and parsley livens up the salad with extra depth and complexity.  Drizzled with a light champagne vinaigrette, the Savvy Salad packs a nutrition punch as a flavorful balanced meal.

Savvy Salad

Yields: 4 servings

4 cups chopped Swiss chard leaves

4 cups chopped Romaine lettuce

1 cup black lentils

1 cup shelled green peas (fresh or frozen)

1 cup cubed seeded watermelon

1 cup yellow beets, peeled and julienned

¼  cup coarsely chopped fresh parsley

¼  cup coarsely chopped fresh mint

¼  cup crumbled Feta cheese

¼ cup raw walnuts, chopped

1. Place lentils in a large saucepan and cover with water to 2 inches above lentils.  Bring to a boil.  Cover, reduce heat, and simmer for 15-20 minutes or until lentils are done.

2. Add green peas to pan with lentils, and cook for 2 minutes or until crisp-tender.  Drain and rinse lentils and peas with cold water.  

3. Combine lentils, peas, watermelon, parsley, and mint in a large bowl and toss.

4. Line 4 plates with 2 cups chopped Swiss chard and romaine lettuce. 

5. Top each plate with 1 cup lentil mixture.

6. Garnish each salad with ¼ cup yellow beets, 1 tablespoon feta cheese, and 1 tablespoon chopped walnuts.

7. Serve with 1 tablespoon champagne vinaigrette.

Champagne Vinaigrette

Yields: 4 Servings

½ shallot, peeled and chopped

2 tablespoons champagne vinegar

2 tablespoons extra virgin olive oil

½ tablespoon Dijon mustard

¼ teaspoon salt

Freshly ground pepper, to taste

1.       Combine shallot, vinegar, oil, mustard, salt, and pepper in a small bowl.  Whisk until incorporated.