Asparagus and lentils, two folate-packed ingredients, make a delicious salad when combined and tossed in a tomato-lemon dressing. The wasabi in the dressing adds a pleasingly "hot" note to this room-temperature salad.

Ingredients

1 cup lentils

2 pounds asparagus, trimmed and cut into 1-inch lengths (5 cups)

1 can (5.5 ounces) spicy tomato-vegetable juice

3 tablespoons fresh lemon juice

2 tablespoons vegetable oil, such as olive or canola oil

1 tablespoon Dijon mustard

1 tablespoon prepared wasabi paste

3/4 teaspoon salt

1 pint cherry tomatoes, halved

1 large red onion, diced

8 cups shredded spinach

Directions

1. In a large pot of boiling salted water, cook the lentils 15 minutes. Add the asparagus to the pot and cook until the asparagus are crisp-tender and the lentils are tender, 2 to 3 minutes.

2. Meanwhile, in a large bowl, whisk together the tomato-vegetable juice, lemon juice, oil, mustard, wasabi paste, and salt. Add the lentil mixture and toss well. Let cool to room temperature. Add the tomatoes, onion, and spinach, and toss again. Makes 6 servings

Nutrition Facts

per serving
calories 217
total fat 5.6g
saturated fat 0.8g
cholesterol 0mg
dietary fiber 15g
carbohydrate 32g
protein 14g
sodium 490mg
 

Good source of: beta carotene, fiber, folate, magnesium, niacin, potassium, riboflavin, thiamin, vitamin B6, vitamin C, vitamin E, zinc

F.Y.I.

Wasabi is the pungent, sinus-clearing green paste that comes with sushi or sashimi in Japanese restaurants. You can buy wasabi powder or paste in the supermarket, though this is not actually made from true wasabi—what you are actually getting is Western-style horseradish that has been tinted green to resemble real wasabi. This is because true wasabi— which is botanically related to horseradish—is an extremely difficult, and thus expensive, plant to grow.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 20 Oct 2011

Last Modified: 24 Mar 2015