This delicious salad celebrates summer with its color, aroma and flavor. Cherries are one of my favorites summer fruits. July is the best month for cherries, they are just ripe : very colorful, juicy, tasty and rich in a lot of nutrients: antioxidants, vitamins (especially C and carotenoids), fiber, minerals (in particular potassium) and melatonin. Therefore, they reduce inflammation, prevent cancer, support natural sleep and also are good allies in a weight loss plan having a very low glycemix index. The sweetness of cherries goes well with intense flavor of arugula and nutty taste of lentils. This salad is a perfect vegetarian (actually vegan) dish that you can also take to work or on a summer picnic.
INSALATA CON LENTICCHIE, CILIEGE E RUCOLA (LENTILS, CHERRIES AND ARUGULA SALAD)
Preparation time: 30 minutes Cooking time: 20 minutes Servings: 4
INGREDIENTS
220 g (1cup) dry green lentils
1 bay leaf
380 g (2 cups) fresh cherries, pitted and cut in half
2 handfuls of arugula, washed and dried
Salt and freshly ground pepper to taste
Dressing
3 tablespoons olive oil (extra virgin)
2 tablespoons balsamic vinegar
1 garlic clove, mashed
1 teaspoon Dijon mustard
1 teaspoon honey
DIRECTIONS
1. Rinse the lentils under running water, put them in a pot with the bay leaf and plenty of water, bring to boil and cook covered on medium-low heat until they are crisp, about 18-20 minutes. A few minutes before they are done, add some salt. The right cooking time should be indicated on the packaging. Drain well and allow to cool. It is even better to soak the lentils in cold water overnight, then cook them as discribe above. The cooking time will be shorter (about 15 minutes)
2. While the lentils are cooking, remove the cherry pits (I suggest investing in an olive and cherry pitter, a very simple tool which greatly speeds the process)
3. In a small bowl mix all the ingredients for the dressing in the order listed above
4. Place the lentils in a large bowl, add the cherries and arugula. Toss and season with the dressing. Add some pepper to taste. Serve at room temperature or slightly chilled. You can store the leftover (if there is any!) in a glass container overnight. It can be in your lunch box the next day! – Paola
I love cherries, too. Just got a box of delicious local cherries at the farmers market. Anxious to try them out in this salad—the pairing with lentils and arugula is totally new and unexpected for me.
Hi Frank. This combination is delicious especaially if you like cherries – sweet and savory! Recently I am experimenting new healthy recipes of the traditional Italian fodd repertoire but my a modern and personal twist! Stay tuned 🙂