Delicious summer salad
Nutrition Info
Watercress is a fantastic source of nutrients including betacarotene, B vitamins, vitamin K, iodine, iron, manganese and zinc. It is a bitter salad leaf which helps stimulate the appetite and digestive juices. It is rich in isothiocynates which are fantastic antioxidants to help slow skin ageing and helps protect the body by inactivating carcinogenic chemicals.
Nettles grow wild and are so rich in minerals - just pick somewhere away from the path and use gloves to gather. They are a rich source of polyphenols to support gut health and help reduce inflammation. If you don’t have access to nettles you can herbs like parsley instead.
Sundried tomatoes are an amazing source of lycopene, great for protecting skin from sun damage and keep in the fridge. I also added some fresh tomatoes to add a different texture.
Lentils are rich in protein and complex carbohydrates. Feta is a fantastic source of calcium and protein.
Ingredients
150g Beluga Lentils
150g courgettes, sliced
2 spring onions, chopped
50g sundried tomatoes
100g feta cheese, torn into bite size chunks
For the pesto:
70g watercress
25g nettles (about 1 handful but make sure you wear gloves!)
handful wild garlic leaves
2 tbsp pine nuts
30g finely grated parmesan
50ml olive oil
juice of 1/2 lemon
(if you don’t have nettles or wild garlic you can use rocket, herbs like basil or parsley and chives)
Method:
Boil the well-rinsed lentils in plenty of water for 20-25 minutes, remove from the heat, drain and set aside
Toss the courgettes and spring onions in olive oil, season and heat a griddle pan. When hot slightly char the courgettes and onions. Allow to cool slightly.
Combine the lentils, courgette and onions, sundried tomatoes and feta
Toss and coat with your pesto (see below)
Method for the pesto:
Rinse the watercress and shake dry
Blanch the nettles in boiling water, then plunge into cold water and drain well. Now they won’t sting.
Toast the pine nuts in a dry pan for 3-5 minutes - don’t let them burn you are looking for a golden colour
Tip all the ingredients into a blend and blend, season, blend again to desired consistency
Lentil, Courgette, Sundried Tomato and Feta Salad with Pesto
