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Warm Lentil Potato Salad

Feature, Healthy & Easy Recipes, Sponsored Post | November 7, 2016

A colourful spread of beautiful salads on flat bread and in glass bowls.
Warm Lentil Potato Salad Featured Image

Hey all! Did you know, November is Diabetes Awareness Month? As such, I thought I would do a recipe re-vamp of a warm potato salad recipe!

You all know how I feel about comfort food, especially in the Fall. I want to curl up, and eat delicious things that remind me of family meals around the dinner table!

This warm lentil and potato salad does JUST that.

Potatoes are quite high on the glycemic index – meaning that they have a bigger impact on blood sugar than lower glycemic index foods.

By choosing foods lower on the glycemic index, you can stay fuller longer (read: prevent hanger!), keep blood sugars in check, and EVEN manage your weight.

I’ve done a recipe makeover to make traditional warm potato salad high fibre, lower glycemic index, and packed full of good nutrition.

Warm Lentil & Potato Salad
Recipe Type: side dish
Author: Andrea Hardy, RD
Prep time:
Cook time:
Total time:
Serves: 4-6
Ingredients
  • 2 medium red-skinned potatoes
  • 1 large sweet potato
  • 1 cup green lentils OR 1 can red or green lentils
  • 3 Tbsp olive oil
  • 2 Tbsp red wine vinegar
  • 1 Tbsp dijon mustard
  • 1 clove garlic, minced
  • 1 small shallot, finely diced
  • 2 Tbsp capers or 1 pickle, diced
  • 1 tsp thyme
  • 1/2 cup parsley, chopped, plus some for additional garnish
Instructions
  1. Preheat oven to 400 degrees.
  2. Chop potatoes & toss in a bit of olive oil. Place on a cookie sheet and roast in oven until fork-tender.
  3. In a pot filled with water, boil green lentils for ~40 minutes, or until soft.
  4. While lentils and potatoes are cooking, prepare the marinade.
  5. In a mixing bowl, combine olive oil, vinegar, garlic, shallot, dijon, thyme, salt, pepper, and parsley.
  6. Once lentils are cooked, drain the water, and toss lentils in the marinade.
  7. Remove potatoes from the oven, and gently fold into the lentil mixture.
  8. Enjoy!

Warm Lentil & Potato Salad Recipe for Diabetes Awareness Month - Make simple swaps to help lower your blood sugar and manage your weight | Ignite Nutrition Inc. Andrea Hardy Registered Dietitian Nutritionist from Calgary Alberta as featured on Breakfast Television, Calgary

 

Recipe Tips and Tricks

You can use canned lentils instead of cooking them from scratch – for a time saver! Green or red lentils work great!

Want to lower the glycemic index of this recipe even more? Boil the potatoes instead of roast them! Some of the starch in the potato will leach out into the water, making them lower glycemic index!

Want a flavour booster? Swap the parsley for fresh dill and green onion!

This recipe makes a great side, or served on a bed of greens with a poached egg on top! The perfect quick-lunch.

References

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