Description
A vibrant and nourishing salad featuring hearty grains, tender lentils, sweet prunes, crisp vegetables, and a tangy citrus-prune dressing with creamy feta.
Ingredients
- 1/2 cup spelt
- 1/2 cup red lentils
- 1 1/2 cups prunes, divided
- 1/3 cup orange juice
- 5 tablespoons raspberry vinegar
- 1 tablespoon olive oil
- 1 small red chili pepper, halved and seeded
- Salt to taste
- Black pepper to taste
- 4 cups carrots, cut into matchsticks
- 1 yellow bell pepper, sliced
- 1 red bell pepper, sliced
- 4 cups baby salad greens
- 1/2 cup feta cheese, crumbled
- 1/3 cup pumpkin seeds, toasted
- 1/2 cup beetroot sprouts
- 1/2 cup watercress sprouts
Instructions
- Soak spelt in cold water for at least 6 hours or overnight. Drain, rinse, and cook in salted boiling water for 25–30 minutes until tender. Drain and set aside.
- Cook red lentils in boiling water for 8–10 minutes until soft. Drain and set aside.
- Chop a portion of the prunes. Blend with orange juice, raspberry vinegar, olive oil, and chili pepper until smooth. Season with salt and pepper.
- In serving bowls, arrange carrots, bell peppers, cooked lentils, spelt, salad greens, and remaining prunes.
- Top with feta cheese, pumpkin seeds, beetroot sprouts, and watercress sprouts.
- Drizzle with prune dressing before serving.
Notes
- Substitute spelt with quinoa, bulgur, or brown rice.
- Use dates instead of prunes if preferred.
- Keep dressing separate until serving to prevent sogginess.
- Add grilled chicken or chickpeas for extra protein.
- Replace feta with vegan cheese for a dairy-free option.
- Store leftovers in the refrigerator for up to 3 days.
- Prep Time: 45 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Boiling
- Cuisine: International
Nutrition
- Serving Size: 1 serving
- Calories: 380 kcal
- Sugar: 18 g
- Sodium: 320 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 55 g
- Fiber: 10 g
- Protein: 12 g
- Cholesterol: 20 mg
