Low Cholesterol Thanksgiving Salad (Farro & Lentil)
A low cholesterol Thanksgiving salad with farro, lentils, apple and a cinnamon dressing. Make ahead, serves 6 to 8, from a cardiac dietitian.
Equipment
- 1 bowl
- 1 Saucepan
Ingredients
- 1.5 cups farro rinsed
- 3 cups low sodium vegetable broth or water
- 1.5 cups green or brown lentils cooked, drained and rinsed
- 1 large crisp apple diced
- 1/3 cup dried cranberries
- 1/2 cup pumpkin seeds
- 2 cups baby spinach
- 1/2 small red onion thinly sliced
- 1/3 cup low fat feta cheese crumbed
Dressing
- 3 tbsp extra virgin olive oil
- 2 tbsp apple cider vinegar
- 1 tbsp white sugar
- 1 tsp Dijon mustard
- 1/2 tsp cinnamon
- 1/4 tsp black pepper
Instructions
- Cook the farro according to package directions using low sodium vegetable broth until tender but still slightly chewy. Drain well and set aside to cool slightly.
- If using canned lentils, drain and rinse well. If cooking from dry, cook according to package directions and drain.
- While the farro cooks, prepare the dressing. In a small bowl or jar, whisk together the olive oil, apple cider vinegar, sugar, Dijon mustard, cinnamon, black pepper until well combined.
- In a large serving bowl, combine the warm farro and lentils. Toss with about half of the dressing and allow to cool for 10-15 minutes.
- Add the diced apple, dried cranberries, spinach, pumpkin seeds, red onion and feta. Gently toss to combine.
- Drizzle with the remaining dressing and toss again.
Nutrition
Calories: 313kcalCarbohydrates: 51gProtein: 11gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.003gCholesterol: 3mgSodium: 74mgPotassium: 390mgFiber: 11gSugar: 10gVitamin A: 732IUVitamin C: 5mgCalcium: 35mgIron: 3mg
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