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Carrot and Lentil Salad

Vegetarian Vegan Lunch

Sweet, nutty and citrusy this carrot and lentil salad makes a great side dish or meal in one

60 mins
8 ingredients
$3 / person
Carrot and Lentil Salad

Credit: Woolworths

Gear

Ingredients

Serves = 6

  • ½ crusty baguette
  • 2 cups dry green lentils
  • 2 carrots, diced
  • 1 red onion, remove ends and papery skin, slice onion
  • ¾ cup roasted cashews
  • ½ cup currants
  • ⅓ cup orange juice
  • ¼ cup olive oil

It’s this easy

  • Slice the baguette, brush with olive oil and bake for 10- 15 minutes until crisp.
  • Cook lentils in 8 cups of boiling water for 20 minutes, add carrots and cook for another 10 minutes, drain and rinse.
  • In a bowl combine all ingredients except the bread, toss to combine.
  • Serve with crusty bread.

Tweaks

  • Add some mint and coriander, and sprinkle with grated orange rind for citrusy, herby flavour bursts. Spice it up by adding some Moroccan seasoning the the dressing.

Allergies

Contains: Nuts, FODMAPs.

Why is this good?

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

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Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

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Be Healthier

Carrots are high in phytonutrients (especially Vitamin K, potassium beta-carotene, lutein and lycopene) which help in protecting against cancer and Heart disease.

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Healthier Skin

Carrots are great sources of phytonutrients such as Beta Carotene which can improve healthier skin and overall appearance.

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Be Healthier

Nuts are a great source of healthy fats (monounsaturated and polyunsaturated fats) which are essential for regulating blood cholesterol and improving heart health.

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Better Sports Performance

Nuts are high in protein which can provide amino acids for the maintenance and repair of muscle protein after strenuous exercise to help with a quicker recovery.

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Healthy Gut

As a good source of fibre nuts are essential for a healthy bowel function.

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Feel Fuller for Longer

Although nuts are high in kilojoules, research in over 120,000 healthy men and women, found that eating nuts meant they were less likely to gain weight over the four years studied.

More: Nuts recipes (15) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz