Big Green Lentil Salad with Turmeric Yogurt and Avocado
Inspired by techniques from Bon Appétit.
Lentils simmered until tender but still whole are tossed warm with sunflower seeds, lemon and olive oil, then folded with avocado, arugula and basil and spooned over a garlicky turmeric yogurt sauce. The warm, lemony lentils soften the yogurt underneath while staying distinct in texture, so every spoonful has creamy, crunchy and fresh elements together.
Always check the labels of the products you use.
Method
- 1
Simmer the lentils. Bring a large saucepan of generously salted water to a gentle simmer and add the lentils. Cook until tender throughout but still holding their shape, 20-30 min, then drain in a colander, rinse under cold running water and drain well again.
- 2
Make the turmeric yogurt sauce. While the lentils cook, stir the yogurt, garlic, turmeric, 1 g of the fine salt and a generous grind of pepper together in a small bowl until combined. Set aside.
- 3
Toss the lentils. In a large bowl, toss the drained lentils with the sunflower seeds, lemon juice, olive oil and the remaining 2 g fine salt. Gently fold in the avocado, arugula and basil, mixing just enough to combine.
- 4
Assemble. Spread the yogurt sauce over a platter, spoon the lentil mixture on top, and finish with a drizzle of olive oil.
Storage
Best served the day it's made. Keeps in the fridge for up to 2 days; for the best texture store the yogurt sauce and lentil mixture separately and combine just before serving. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why this label?
33.6 g protein for 667 kcal = 5 g per 100 kcal, so protein gives about 20% of the energy. High Protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low sugars: 3.3 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2.1 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 176 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large saucepan
- colander
- small mixing bowl
- large mixing bowl
- chef's knife
- chopping board
- citrus juicer
- serving platter
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 667 kcal |
| Protein | 33.6 g |
| Carbohydrate | 61.6 g |
| of which sugars | 5.8 g |
| of which free sugars | 0 g |
| Fat | 35 g |
| of which saturates | 5.1 g |
| Fibre | 14.3 g |
| Salt | 0.82 g |
Protein per 100 kcal
5 g meets High Protein (≥ 5 g, 20% of energy)
Calculated from USDA FoodData Central ingredient values
