ATLANTA (FOX 5 Atlanta) - She's a champion of Food Network competitions and just ran the Boston Marathon and she trained on a plant based diet. Chef Palak Patel stops by Good Day Atlanta with some easy and filling spring salads that are packed with protein.
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Lentil and heart of palm herb salad
1 small red onion, trimmed and thinly sliced
1 1/2 tablespoons apple cider vinegar
1 ½ cups whole green lentils
3 tablespoons olive oil
1 garlic clove, grated or minced
Freshly ground black pepper
3 tablespoons chopped chives, plus more for sprinkling
3 tablespoons chopped dill, plus more for sprinkling
3 tablespoons chopped Italian parsley, plus more for sprinkling
1/2 pound 8 ounces, cherry tomatoes, halved or quartered if large
Kosher salt to taste
Flaky sea salt, for sprinkling
Add onion in a medium bowl and toss with vinegar and a pinch of kosher salt. Let sit while you prepare the lentils.
Place lentils in a medium saucepan filled 2/3‘s with water and bring to a boil over medium-high heat, stirring occasionally. Reduce heat to medium-low, and simmer until the lentils are just tender (about 15 minutes). Start checking for doneness around 13 to 14 minutes, because if you overcook the lentils, they will turn to mush.
Drain the lentils well, then toss with the marinated onion. Stir in olive oil and garlic, and season to taste with salt and pepper. Let lentils cool completely.
Add chopped herbs to the bowl along with half of the tomatoes, tossing to combine. Pour salad onto a serving platter, then top with remaining tomatoes. Finish with a sprinkling of herbs, flaky sea salt and ground black pepper.
Roasted Broccoli Salad
2 large head broccoli, cut into small florets
1 cup edamame, shelled
1/2 cup peanuts
2 tablespoon olive oil
Kosher salt to taste
1 batch peanut sauce (recipe below)
PEANUT SAUCE INGREDIENTS:
1/4 cup natural peanut butter
1 BOU bouillon cube, vegetable flavor
1 tablespoon honey
1/8 teaspoon toasted sesame oil
3 tablespoons hot water, as needed to thin the sauce
Preheat oven to 475
Toss broccoli with olive oil and salt in a large bowl, roast for 5-7 minutes.
Whisk bouillon cube in hot water, add peanut butter, honey, and sesame oil. If the dressing is too thick, whisk in hot water a tablespoon at a time until it reaches the consistency you desire.
Then add the remaining ingredients and toss until combined. Serve immediately.
Quinoa and Chickpea Protein Salad
• 2 cups cooked quinoa
• 2 cups greens
• 1 15 ounce can garbanzo beans drained
• 5-6 clementine oranges peeled and sliced
• 1/3 cup chopped pistachios
• 1/3 cup pomegranate seeds
• 3 tablespoons extra virgin olive oil
• 1 teaspoon kosher salt
• Freshly ground black pepper
• 1 lemon, juiced
• 1/4 cup chopped fresh mint
1. In a salad bowl, combine the cooked quinoa, chopped kale, garbanzo beans, orange slices, pistachios and pomegranate seeds.
2. In a small bowl or jar, combine the olive oil, lemon, kosher salt and a few grinds of freshly ground black pepper.
3. Dress the salad with the vinaigrette and toss so everything is evenly coated. Season with freshly chopped mint. Season with additional salt and pepper to taste.