Ingredients (4 persons):

• 250 g lentils
• 4 Tudela buds
• 1 leek
• 1 carrot
• 200 g of bonito in oil
• 4 slices of bread
• 24 cherry tomatoes (elongated pear tomatoes)
• 8 chilli peppers in vinegar
• 1 piece of ginger
• extra virgin olive oil
• 2 tablespoons of Modena vinegar
• salt
• dried oregano

Elaboration of the recipe Lentil salad:

Put the lentils in a casserole Peel the carrot Cover with plenty of water, season and add cook for 40-45 minutes Remove the lentils drain and spread them out on a large fountain Reserve them.

Water heater in a saucepan and when it begins to boil, add the tomatoes, escáldalos Remove and cool them in a bowl Peel them, put them in a bowl, drizzle them with a little oil and sprinkle them with a little oregano .

Put some 125 ml of oil to heat up. white part of the leek in cubes Grate over it a little bit of ginger and add the vinegar and a pinch of salt.

Cook the ingredients for 4-5 minutes. Reserve the vinaigrette .

Cut the slices of bread diced and fried in a frying pan Remove and drain on a plate covered with oil. absorbent kitchen paper .

Cut the thinly sliced chili peppers and finely chop the chives.

Shred the bonito and reserve it.

Remove the outer leaves of the buds and chop them into fine julienne strips.

Serve the salad ingredients to your taste and dress it with the vinaigrette .

Tip:

To better assimilate the iron provided by lentils, I recommend combining them with foods rich in vitamin C, such as citrus fruits.

Nutritional information of the recipe:

Dish of high nutritional density since provides animal and vegetable proteins present in the legumes and bread carbohydrates, carbohydrates, healthy fats, vitamins and minerals.

Recommended for everyone and especially for people with cholesterol and constipation .

Overweight people will avoid the bread frying .

In today's salad, the main ingredient is the vegetables representing 61% of the plate.

The lentils and bread energy foods, are close to the recommended 25%: 23%.

To make the dish more balanced, it is recommended to add a little bit more bonito since the portion is somewhat low (50 g per diner), not reaching the recommended 25%: 15.3%.

Advice from Dr. Telleria:

2 days a week legumes as part of salads and cold creams in the months of the year