Spigarello & Sprouted Lentil Salad
Sometimes a one stop shop of a meal hits the spots. This recipe is a celebration of just that. Add some avocado, tahini, and a (bonus) soft boiled egg: you have one rich & hearty meal. The individual ingredients really compliment each other and come together nicely. You get a crunch from the lentils (and whatever seeds you add), a chewiness from the farro, a zippiness from the pickled onions, and a juiciness from the spigarello and vegetables. It’s perfect for any meal of the day and left overs are quite tasty the following day.
There’s a few steps in the recipe that need to happen before you begin to mix up the dish: Sprouting the lentils till take 3-4 for days and soaking the farro will take at least 6 hours. I’ve included a detailed how-to for sprouting below, but if you need another resource, My New Roots has a wonderful explanation in her book and on her blog. Sprouting is relatively easy and effortless. Remember that when you sprout, you’ll yield about 2-3 times what you started out!
Have fun with this recipe, be creative and add any additional flavors and vegetables that call to you.
Spigarello - In the broccoli family, spigarello is the leaf of broccoli. It’s a great source of vitamin a, vitamin b complex, vitamin c, calcium, iron, magnesium, potassium, and selenium.
Lentils - Sprouting lentils does a few things: breaks down the phytic acid, preserves the Vitamin C content, and makes them alkaline-ash producing. A good source of protein (6.7 g/cup), fiber, folate, manganese, magnesium, phosphorus, iron, and lentils have a small amount of Vitamin B complex.
Beets - filled with the phytonutrient family betalain, which are antioxidant, anti-inflammatory, help with liver detox, and are thought to slow down tumor growth. Yellow beets have more carotene (and lutein) content than purple. Beets are a good source of folate, manganese, magnesium, potassium, phosphorus.
Carrots - Filled with pro-vitamin A in the form of beta-carotene and is high in another phytonutrient family, polyacetylenes. Carrots have a small amount of vitamin B complex, biotin, manganese, and potassium.
Tahini - Sesame seeds are a great source of monounsaturated and polyunsaturated fats, as well as calcium, copper, phosphorus, lecithin, magnesium, molybdenum, potassium, selenium, iron, vitamin B1, B2, B3, folate.
1 medium onion
⅔ cup apple cider vinegar
2 tsp sea salt
½ tsp fennel seeds
½ tsp caraway seeds
5 whole cloves (or ¼ tsp dried)
½ cup farro
1 ½ cup broth
1-2 beets (I used 1 small purple & 1 small yellow)
2 carrot (I used a rainbow variety)
2 handfuls or so of spigarello
3 tbsp sprouted lentils
½ lemon juiced (or 2 tbsp)
2 tbsp olive oil
1 tbsp tahini
2 tbs water
sea salt (to taste)
1 garlic clove
Prep time: 30 minutes | Cook time: 45 minutes | Oven temperature: 350° | Serves: 3
Sprouting lentils only takes a few days and is quite easy! Please note that you will yield more sprouts than what the recipe calls for.
Take 1/4 cup of lentils, soak for 6 hours in a jar. Next, drain the water, place a piece of cheese cloth on top of the jar, secure with a rubber band; turn the jar upside down in a bowl, allowing any extra water to drain out. Place the inverted jar in a cool and dark place. Each day rinse and drain them 1-3 times. You will find that they will begin to sprout on day 2, I like to start eating mine around day 3 or 4.
Note: If you want to store the lentils and eat them in the coming days, it’s wise to dry them out! Place them in a large bowl or spread them on a baking sheet; leave for 8 hours or more until they are completely dry (occasionally stirring them helps speed up the process). Store in a glass jar in the refrigerator.
Make sure to soak the farro for at least 6 hours before cooking. Place ½ cup soaked farro in sauce pan with 1 ½ cup broth (you can also use water); turn heat high; once the grain comes to a boil, cover with a lid and turn heat low; let cook for 30-40 minutes or until the water has cooked off and the farro is chewy, but fully cooked. Set to the side to cool.
Notes: If the broth has cooked off but the farro is still crunchy, simply ad a little more broth, cover and continue to cook.
You may also yield more farro than you want to use for this recipe. Great! Now you have some left overs! Use up to 2 days after cooking.
Cut carrots and beets into thin julienne slices; place in separate pans; add a little sea salt and coconut oil. Roast at 350° about 35 minutes; Keep in mind that the carrots will cook faster than the beets. Stir occasionally. Allow to cool completely.
4. Pickle Onions
Heat apple cider vinegar in a saucepan over medium heat, add spices. Bring to a simmer. Next, cut the onion in half; thinly slice from top to bottom, as thin as you can. Add onions to saucepan. Stir. Place in jar and set to the side. The pickles can be stored and eaten within a week.
5. Marinate the spigarello
Add a few handfuls of spigarello into a bowl, add a tablespoon or so of apple cider vinegar and a drizzle of olive oil. Mix, thoroughly coating all the leaves; set to the side. Should marinate for at least 20 minutes.
6. The Dressing
Mince garlic and juice ½ a lemon. In a bowl mix together the tahini, olive oil, water, garlic, lemon and a few dashes of sea salt. Mix thoroughly with a fork. Taste and make necessary adjustments.
7. Mix it all together! Enjoy!
In a bowl add the sprouted lentils, farro, onions, vegetables, spigarello, and dressing. Toss. Slice avocado and serve on top.
8. Garnishing ideas
Garnish with sesame seeds, pumpkin seeds, or a soft boiled egg!