2Food > Arugula, Fennel, and Green Lentil Salad from 'River Cottage Veg

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Arugula, Fennel, and Green Lentil Salad from 'River Cottage Veg

What you need

2 to 3 ounces (75g arugula) or arugula mixed with 3 other peppery leaves such as mizuna
1 bay leaf
2 teaspoons Dijon mustard
2/3 cup (125g) French green lentils
1 large or 2 small fennel bulbs
2 tablespoons lemon juice
Finely grated zest of 1 lemon
1/2 small onion
Sea salt and freshly ground black pepper
A pinch of sugar

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How to do it

1. Put the lentils in a saucepan and add plenty of water. Bring to a boil and simmer for a minute only, then drain. Return the lentils to the pan and pour in just enough water to cover them.

2. Add the bay leaf, onion, and parsley stems, if using. Bring back to a very gentle simmer and cook slowly for about half an hour, until tender but not mushy.

3. Meanwhile, to make the dressing, put the oil, lemon juice, mustard, lemon zest, and sugar in a screw-topped jar, season with salt and pepper, and shake until emulsified.

4. When the lentils are done, drain them well and discard the herbs and onion. While still warm, combine with a good half of the dressing. Leave until cool, then taste and adjust the seasoning; you could add a little more salt, sugar, pepper, or lemon juice if needed.

5. Trim the fennel, removing the tough outer layer (unless the fennel is young and very fresh). Halve the bulb(s) vertically, then slice as thinly as you can, tip to base.

6. Divide about two-thirds of the lentils among wide serving bowls. Scatter over the arugula and fennel and trickle over the rest of the dressing. Scatter the remaining lentils over the top and serve.

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Nutrition

Calories
160.7cal ( 8.04% of daily need)
Fat
0.8g ( 1.23% of daily need)
Saturated Fat
0.08g ( 0.48% of daily need)
Carbohydrates
30.28g ( 10.09% of daily need)
Sugar
2.03g ( 2.26% of daily need)
Cholesterol
0mg ( 0% of daily need)
Sodium
289.43mg ( 12.58% of daily need)
Protein
10.19g ( 20.38% of daily need)
Fiber
13.89g ( 55.56% of daily need)
Folate
199.55µg ( 49.89% of daily need)
Manganese
0.72mg ( 35.81% of daily need)
Vitamin C
23.45mg ( 28.42% of daily need)
Potassium
868.95mg ( 24.83% of daily need)
Phosphorus
214.25mg ( 21.43% of daily need)
Vitamin B1
0.31mg ( 20.56% of daily need)
Iron
3.51mg ( 19.52% of daily need)
Magnesium
67.99mg ( 17% of daily need)
Vitamin K
17.06µg ( 16.24% of daily need)
Copper
0.26mg ( 13.03% of daily need)
Vitamin B6
0.26mg ( 12.93% of daily need)
Zinc
1.84mg ( 12.28% of daily need)
Calcium
104.91mg ( 10.49% of daily need)
Vitamin B5
1.04mg ( 10.41% of daily need)
Vitamin A
510.13IU ( 10.2% of daily need)
Vitamin B3
1.65mg ( 8.24% of daily need)
Vitamin B2
0.12mg ( 7.21% of daily need)
Selenium
4.37µg ( 6.24% of daily need)
Vitamin E
0.24mg ( 1.61% of daily need)

Breakdown

Proteins
24.11%
Fat
4.25%
Carbs
71.64%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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