Cooking with Lentil Sprouts 1 – Winter Lentil Sprouts Salad

Oranges, grapefruits, avocados, these are so plentiful during the winter months and a good thing too as they help to brighten those dreary winter days. Normally I just peel and eat the fruits as is, but while steaming a batch of lentil sprouts I got to thinking that I should really combine all these goodies into a salad. Thus was born Winter Lentil Sprouts Salad. The addition of blue cheese (I am a blue cheese lover) gave this salad a special touch (if you are not a blue cheese fan, leave it out). Chopped kalamata or other black olives would be good too but did not have any on hand.

Use this recipe as a guide, add what you like, omit what you dislike. There is no exact quantity given as this is one of those recipes where quantity does not matter.

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Winter Lentil Sprouts Salad

½ – 1 cup steamed lentil sprouts
1 – 2 grapefruit, peeled and sectioned. Leave sections whole or cut into smaller pieces (see How to Section Citrus Fruits below)
1 – 2 oranges, peeled and sectioned. Leave sections whole or cut into smaller pieces (see How to Section Citrus Fruits below)
1 – 2 avocados, peeled and cut into wedges or chunks
Salad greens or lettuce of choice, leave whole, tear apart or shred
¼ – ½ red onion diced
Crumbled blue cheese to taste, optional
Cilantro or parsley for garnish
Your favorite vinaigrette dressing or try the Miso Salad Dressing below

1. Line individual salad plates with salad greens or lettuce, arrange orange sections, grapefruit sections and avocado slices on greens. Top with steamed lentil sprouts, blue cheese, red onion and cilantro/parsley.
2. Drizzle vinaigrette dressing over and serve. (I prefer to serve the dressing on the side.)
Place all the ingredients in a salad bowl, toss with vinaigrette dressing and serve.

For additional lentil sprouts recipes visit: Cooking with Lentil Sprouts 2 and Cooking with Lentil Sprouts 3

Copyright © by Norma Chang

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How to Section Grapefruit and Orange

For this task, a sharp knife is a must.
1. Cut away a slice of skin and pith from both ends of the grapefruit or orange.
2. Place grapefruit or orange on one of the cut ends on a clean cutting board.
3. Starting at the top and following the natural curve (from top to bottom) of the fruit, cut away a slice of skin and pith. Continue until the whole fruit is peeled.
4. Holding the peeled fruit in one hand (over a bowl to catch the juices), cut between the membranes to release the sections. Squeeze the membrane to extract any remaining juice. Enjoy a glass of fresh squeezed citrus juice or use as part of the salad dressing.

Miso Salad dressing

1 tablespoon miso or to taste
1 – 3 tablespoons unseasoned rice vinegar
1 – 2 teaspoons of honey or sugar
1 teaspoon Asian sesame oil, optional
few turns of ground white pepper or black pepper
¼ cup juice from orange and/or grapefruit or water

In a small bowl combine miso, rice vinegar, honey and sesame oil well. Slowly mix in juice or water to desired consistency. Adjust taste and serve. Can be used right away but I like it better when allowed to mellow overnight.

Related posts you might be interested in:
Click here for Growing Lentil Sprouts
Click here for Lentil Sprouts  with Pine Nuts Lettuce Wrap
Click here for Lentil Sprouts Soups

Copyright © by Norma Chang

Robin, The Gardener of Eden, is the host for Thursdays Kitchen Cupboard. Head on over to Thursday’s Kitchen Cupboard to see what others are cooking.


About Norma Chang

I am the author/publisher of 2 user-friendly Chinese cookbooks: "My Students' Favorite Chinese Recipes (updated edition)" and "Wokking Your Way to Low Fat Cooking" A gardener who enjoys cooking and eating and loves to think outside the box A garden volunteer at Locust Grove Heritage Vegetable Garden Conduct hands-on cooking workshops for teenagers Conduct cultural programs for children and family Conduct healthy cooking classes for adults
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30 Responses to Cooking with Lentil Sprouts 1 – Winter Lentil Sprouts Salad

  1. mireia says:

    This sounds great!

  2. Maureen says:

    Norma I love a citrus salad and don’t mind the time it takes to take the rind and section the fruit. It’s such a fresh taste, especially in the winter. The addition of the lentil sprouts is something I’ve never done. Great idea!

    I need to get my sprouting going on.

  3. Thank you Norma. Interesting salad. I love the miso dressing too.

  4. Toni Kellers says:

    Another goodie today – and the proper way to peel citrus fruit. Thanks.
    Birds and Blooms Magazine asked for good blogs so I sent in yours – hope they pick it out – I sure find it interesting.


  5. Oh, the tutorial on sectioning an orange was very helpful!

  6. Krissy says:

    I’m so glad I stopped by your blog…I want to make your sprouted lentil salad…I have all the ingredients and my Hubby would love this salad. I’ll be checking out your other posts…looks great!

  7. Purely.. Kay says:

    I don’t usually cook or use Lentils at all. And I’ve always wanted to give it a try to see if I would like them. But this salad really came out look delicious Ms. Norma.

  8. That is an absolutely wonderful looking salad Norma, and I love miso dressing, too! I want to dive in it look so good.

  9. Yum! and that Miso dressing looks wonderful!

  10. hotlyspiced says:

    That’s a great winter salad. So many flavours. I love the combination of citrus and avocado and yes, I’m fine with blue cheese so that would be a great addition too.

  11. Sydney Jones says:

    This sounds like a lovely salad, Norma 🙂

  12. Kim says:

    Norma I bet this smells wonderful too.
    I’m not a blue cheese fan but everything else sounds divine.
    How does making a lentil sprout change the nutrients?

    Happy cooking :0)

  13. Liz says:

    I’ve always peeled citrus for segmenting by cutting down the fruit. I’ll have to try your method. I make a similar salad with black olives as you suggest. I really like the combination of avocado citrus & something salty.

  14. mac says:

    Nice healthy salad, thanks for sharing.

  15. Charles says:

    Hi Norma – so lovely to see what you’re using the sprouts for – the winter salad looks wonderful – I bet it’s a fabulous blend of citrus goodness, mixed with the wonderful rich green creaminess of the avocado!

    • Norma Chang says:

      Hello Charles,
      Yes, it was delicious and great with the blue cheese, too bad I ran out of black olives.
      I am going to make you 5 hours eggs and noticed from your photo you had the eggs on the oven rack. Can I put them on a tray? You see to justify the 5 hours cooking time I am also going to dry out some tofu at the same time. In case the eggs crack I do not want them spattering on my tofu.

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