
Go Mental for Vegetables – Broccoli Confetti Lentil Salad
It turns out a salad-a-day could keep your brain performing at top level. A study in the Journal of Nutrition, Health, and Aging which followed more than 10,000 individuals for several years determined that higher intakes of fruits and vegetables were associated with a slower decline in cognitive functioning. In particular, cruciferous vegetables like broccoli and cauliflower, green leafy vegetables, and red and yellow veggies, were associated with the biggest protection against cognitive decline with advancing age. The cocktail of micronutrients and antioxidants in these nutritional heroes likely contributes to their brain-boosting powers, which makes this warm salad a smart meal choice.
Broccoli Confetti Lentil Salad
- 1 C black or green lentils
- 2 t oil
- 1 C chopped onion
- 2 garlic cloves, chopped
- 1 large head broccoli, florets finely chopped
- Juice of 1/2 lemon
- 1/2 t salt
- 1/2 t chili flakes
- 1 C sliced roasted red pepper
- 1/2 C chopped dill
- 2 T capers
- 1/4 C pumpkin seeds (pepitas)
Place lentils, 4 cups water and a couple pinches of salt in a medium-sized saucepan. Bring to a boil, reduce heat to medium-low and simmer covered until lentils are tender but not mushy, about 20 minutes. Drain well.
Heat oil in a large skillet over medium. Add onion and heat until softened and beginning to darken. Stir in garlic and heat 30 seconds. Add broccoli and heat, stirring a couple of times, for 5 minutes. Pour in 2/3 cup water, cover and heat until broccoli is bright green and liquid has absorbed, about 3 minutes. Stir in lentils, lemon juice, salt, and chili flakes; heat 1 minute. Stir in roasted red pepper, dill and capers.
Serve topped with pumpkin seeds. Makes 4 Servings
References
https://www.sciencedirect.com/science/article/pii/S1279770724003105?via%3Dihub
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.