High-Fibre Salad with California Prunes

Indulge in the perfect spring dish, this High-Fibre Salad supports digestion and hormonal balance with beets, lemon, carrots, parsley, and shallots supporting the liver. California Prunes, high in antioxidants, vitamins, minerals, and soluble fibre, are crucial for stabilizing blood sugar levels and key for hormone balance.

Recipe by Carley McConkey @carleynadine_

Servings: 4-6
Prep Time:
Cook Time:

Ingredients

  • 1.5 cups of beet, grated (approximately 2 beets)
  • 1.5 cups of carrots, grated (approximately 2-3 carrots)
  • ¾ cup (90 g) chopped parsley
  • 1 cup (240 g) of cooked French lentils (approx. ¾ dried)
  • 3 tbsp (45 mL) olive oil
  • 3 tbsp of lemon juice (approximately half a lemon)
  • ½ tsp (3 g) cumin
  • ½ tsp (3 g) cinnamon
  • ½ tsp (3 g) garlic powder
  • ¼ cup (40 g) chopped shallot
  • ½ tsp (3 g) sea salt
  • pepper to taste
  • ¼ cup (40 g) raw pumpkin seeds
  • 12 California Prunes (approximately ½ cup)

Directions

Cooking the Lentils:

  1. Rinse 3/4 cup (90 g) of dried French lentils under cold water.
  2. In a medium saucepan, combine the rinsed lentils with 1 1/2 cups (350 mL) of water.
  3. Bring to a boil over medium-high heat, then reduce the heat to low and simmer, covered, for 20-25 minutes or until the lentils are tender but still hold their shape.
  4. Drain any excess water and set aside to cool.

Alternatively, you can use canned lentils if that’s all that is available to you. Simply drain and rinse a can of lentils, then proceed with assembling the salad.

Toast the Seeds:

  1. Next, toast the pumpkin seeds by heating a dry skillet over medium heat.
  2. Add the raw pumpkin seeds and toast, stirring occasionally, until golden brown and fragrant, about 3-5 minutes.
  3. Remove from heat and transfer to a plate or bowl to cool.

Assemble the Salad:

  1. In a large mixing bowl, combine the grated beet, grated carrots, chopped parsley, chopped shallot, and cooked French lentils (or canned lentils, if using).
  2. In a separate small bowl, whisk together the olive oil, lemon juice, cumin, cinnamon, garlic powder, sea salt, and pepper to make the dressing.
  3. Pour the dressing over the salad ingredients and toss until well coated.
  4. Finally, add the secret ingredient: California Prunes. Chop the California Prunes into smaller pieces, then add them to the salad mixture along with the toasted pumpkin seeds. Gently toss to incorporate.
  5. Divide the salad into individual serving bowls or plates, and serve immediately. Enjoy this nutritious salad that supports digestion and hormone balance!

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