Lentil, Walnut and Rocket Salad

If you are running out of gluten-free vegetarian/ vegan meals to make for lunch, this is a super easy go-to that is packed with protein with a combination of lentils and walnuts, that form a complete protein. The rocket/aragula contributes to your daily greens and the tomatoes are packed with vitamin C. Walnuts contain omega 3 fatty acids that are important for brain and cardiovascular health, and help reduce inflammation in the body. Rocket/ aragula forms part of the brassica vegetable family and can also be considered green leafy vegetables, that is high in vitamin A, K and cholorophyll, which is an important phytochemical that can help reduce inflammation and aid in detoxification pathways. Because of the combination of healhty, fats, protein an fibre, this dish should keep you satiated and your blood sugar stable until dinner time. The dish is high in B & C vitamins and minerals such as iron, zinc, magnesium, calcium and potassium

Approximate micronutrient information per serving:

Vitamins

B1 (Thiamine) - 0.5mg (44%)

B2 (Riboflavin) - 0.2mg (22%)

B3 (Niacin) - 3.1mg (22%)

B5 (Pantothenic Acid) - 1.7mg (34%)

B6 (Pyridoxine) - 0.6mg (47%)

B12 (Cobalamin) - 0µg (0%)

Folate - 442.2µg (111%)

Vitamin A - 81.9µg (12%)

Vitamin C - 20.3mg (27%)

Vitamin D - 0IU (0%)

Vitamin E - 1.7mg (11%)

Vitamin K - 56.7µg (63%)

Minerals

Calcium - 141mg (14%)

Copper - 1.1mg (117%)

Iron - 8.4mg (47%)

Magnesium - 147.6mg (46%)

Manganese - 2.2mg (124%)

Phosphorus - 504.8mg (72%)

Potassium - 1213mg (47%)

Selenium - 7.2µg (13%)

Sodium - 175mg (12%)

Zinc - 3.8mg (47%)

% RDI based on an adult female