Black Lentil Roasted Purple Potatoes Salad with Cilantro Pesto Vinaigrette
This rustic salad is extremely flavorful and satisfying. It makes a great side dish and is filling enough to be a meal all in of itself!
Recipe: 6 – 8 servings
Roasted Potatoes
- 1 lb. Purple Potatoes -1/2 inch cubes
- 1 Tablespoon Extra Virgin Olive Oil
- 1 Clove Garlic – minced
- 1 Clove Garlic and 1/2 Teaspoon Sea Salt
Lentils
- 1 1/2 Cup Black Lentils – dry
- 7 Cups Filtered Water
Vinaigrette -Incase you want to make more of the Cilantro Asiago Pesto, here is the whole batch. I use a half batch for this salad with the addition of the lemon juice, vinegar and a bit more salt.
- 1 1/2 Cups Cilantro Leaves
- 1/2 Cup Raw Walnuts
- 1/2 Cup Asiago – finely shredded
- 1/4 Cup 2 Tablespoons Extra Virgin Olive Oil
- 1 Cloves Garlic
- 3 Tablespoons Lemon Juice – fresh squeezed
- 3 Tablespoons Champagne Vinegar
- 3/4 Teaspoon Salt
Veggies
- 1/4 – 1/2 Fennel Bulb (about 1 cup) – thinly sliced
- 1/4 Cup Fennel Fronds
- 1 Carrots -(about 3/4 cup) shredded
- 1/2 Cup Red Cabbage – sliced or minced
Instructions:
Potatoes
Pre-heat oven to 400 degrees.
Wash the potatoes and dice them into 1/2 inch chunks. Put potatoes in an Pyrex baking dish and add the olive oil, garlic and salt. Mix throughly, making sure to coat all of the potatoes with the oil. Cover with foil and bake for 20 – 30 minutes or until soft enough to pierce with a fork. Then turn oven to broil and place potatoes under broiler uncovered for 7 minutes.
Lentils
While potatoes are cooking, sort lentils to make sure there are no rocks then rinse and drain.
Add the lentils and water in a medium pot and bring to a boil, then reduce to medium-low and simmer.
Cook until just tender approx. 15 – 20 minutes, you don’t want them too soft or they will be mushy, so check them at 15 minutes.
While the lentils are cooking start the vinaigrette.
When the lentils are done, drain them into a mesh colander, rinse with water to help them cool down and allow them to cool to room temperature.
Vinaigrette
Pick the leaves off of the cilantro stems, finely shred the cheese, measure the cilantro, walnuts, garlic, olive oil, salt and put them into a food processor. Turn the processor on then pour in the lemon juice and vinegar until smooth. Once the lentils are cooled mix them into the vinaigrette.
Veggies
Cut the stalks off the fennel and cut in half then cut out the core. Slice as thin as you can then add them to the lentils. Thinly slice the fennel fronds and add to lentils.
Shred the carrot and slice or mince the cabbage and add to lentils.
Mix well and serve with the potatoes.
Health benefits:
Lentils have very high levels of soluble fiber and a good amount of insoluble fiber, which is a very good source of cholesterol-lowering fiber helps stabilize blood sugar levels giving you a steady steam of energy. A half-cup provides about a third of the daily requirements. Not only is the fiber good for your heart the amount of folate and magnesium is very beneficial for cardiovascular health. Lentils provide a steady stream of glucose to your brain. Glucose is a sugar and key source of energy for cells in the body, and is the only fuel your brain can use. The high fiber regulates the release of the glucose, providing a steady stream of fuel that powers your brain cells, and is a key component in keeping your brain in excellent shape. They are loaded with an impressive amount of blood-fortifying iron and when paired with a food containing vitamin C, like citrus fruits or peppers the iron is enhanced, which can also increase your energy. They are also a good source of potassium, calcium, zinc, niacin and vitamin K. They are truly a nutritional fountain of youth. Lentils originated in Southwestern Asia along the Indus River have been eaten for over 8000 years
Purple potatoes are originally from their origins in Peru and Bolivia. They contain 4 times as much antioxidants as Russet potatoes. The deep blue or purple color produces an flavonoid antioxidant called anthocyanin which helps boost the immune system, the same that can be found it blueberries, blood oranges, pomegranates and black rice. They are high in potassium and have anti-inflammatory properties. Purple potatoes have a high concentration of phytochemicals and one called chlorogenic acid and has been linked to lowering blood pressure. They are also a good source of complex carbohydrates, vitamin C, folic acid and iron.
Cilantro is an extreme anti-oxidant immune-booster that helps detoxify the body by loosening them from the tissue, binding to and pulling out toxins and heavy metals. It helps promote a healthy liver function and is an overall digestive aid. It is a powerful anti-inflammatory that may help symptoms of arthritis and joint pain. Cilantro can lower bad cholesterol level and increase the good cholesterol level. It also helps with insulin secretion and lowers blood sugar. It is rich in essential oils, vitamins and is one of the richest herbal sources for vitamin K and dietary fiber. It is also an excellent source of omega-3, omega-6 fatty acids and calcium.
