Toasted Mustard, Broccoli & Lentil Salad

For a salad to be truly satisfying as a meal on its own, it needs a little ‘sumthin. A dinky salad of just whitish greens is like rabbit food that some of our relatives and friends may refer to when we become all or largely plant-based. And it’s true that one couldn’t survive on just that. But thankfully, we never ever have to! We at Beauty Detox eat substantial, hearty salads that are hearty and filling.

That’s what I have for you today… my new Toasted Mustard, Broccoli & Lentil Salad Recipe.

The lentils are full of dense protein and minerals, the broccoli is also full of detoxifying compounds and protein-building amino acids (you’d be surprised at how much protein broccoli truly has!) and warming mustard.

Ready to add a zesty new salad recipe to your mix? Read on…

Detoxifying Mustard Plant

As we all know, mustard is a standard condiment found everywhere from hot dog stands to delis everywhere. It’s made from the seeds of a mustard plant which are either whole, ground, cracked or bruised and then mixed with water, vinegar, lemon juice (sometimes wine or other liquids), salt and other spices to create the paste-like texture and color we see—from brilliant yellow to a murkier brown. And the taste of this final concoction ranges anywhere from sweet to spicy.

We don’t think of the mustard plant as a veggie – but it is! It is actually a cruciferous vegetable belonging to the Brassica family, with its sister and brother broccoli and cabbage :). Why is this vegetable so popular that approximately 700 pounds of it is consumed annually? It’s due to its universally beloved flavor and therapeutic nature!

In today’s recipe we’re using Dijon mustard— which aids in detoxification by its powerful antioxidants and fiber content, and, the glucosinolates present in it help to regulate the action of detoxification enzymes—eliminating harmful toxins from the body [1].

The mustard plant also has essential minerals including potassium, calcium, phosphorous, magnesium, and dietary fiber. The mustard greens have an abundance of vitamin A and vitamin K with folate. There is also a decent amount of vitamin C in ole mustard. Who the heck knew, right?!

When deciding which brand to choose, be sure to read the labels. Many common brands of mustard tend to have added cane or other sugars, which, in the Beauty Detox community, we try to avoid as they are skin-damaging. Aim for organic brands, such as Annie’s Organic Dijon Mustard, which contain no added sugars.

If you’re really into making things from scratch, you may want to try to make your own mustard. . If that’s your jam, here are some things to remember:

The seeds of the mustard plant come as whole seeds, powdered, prepared as paste, and can sometimes be found in the form of an oil.

In order to avoid the risk of radiation contamination, try to select organically grown seeds. You can store the powdered and whole forms in a cool, dark place inside an air tight container for up to six months (for the powdered), and one year for the whole form. The oil and paste versions can be refrigerated/stored up to six months.

While we may not eat this right out of the jar, when we do want to add a bit of zest to our meals, mustard is a great way to go, without any potential digestion- congestion issues ;)

Anti-inflammatory Broccoli

As you know, the Beauty Detox Solution book and our Beauty Detox lifestyle focuses on the power of optimizing your digestion. It’s really the key to improving our bodies detoxification system and avoiding inflammatory issues, and broccoli is a great buddy to help us with that.

Research has shown that glucoraphanin, gluconasturtiian, and glucobrassicin (geeeeeez, good thing we don’t have to say these outloud!), are three glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in the body’s detox process, including activation, neutralization, and elimination of unwanted contaminants.

By the way, you can boost your digestion and elimination by clicking here!

Broccoli is rich in a phytonutrient (a flavonol) called kaempferol. Inside of our digestive tract, kaempferol has the ability to lessen the impact of allergy-related substances. This is accomplished by it’s lowering the immune system’s production of IgE-antibodies. When the impact of allergy-related substances is lessened, the kaempferol in broccoli can help lower our risk of chronic inflammation.

Beauty Legumes: Lentils

I love adding lentils to my salads and stews. They are pretty quick and easy to prepare, and absorb flavors readily. Lentils have high nutritional value, and are available throughout the year, so there are no excuses when it comes to adding this beautifying food into your meals!

One cup of lentils has a whopping 18 grams of easy to digest and assimilate plant protein. They are also rich in dietary fiber—both the soluble and insoluble types. Soluble fiber forms a gel-like substance in the digestive tract that grabs bile and pushes it out of the body, whereas, insoluble fiber helps increase stool bulk and prevent constipation.

Lentils are a high protein, have loads of minerals, vitamins and phytonutrients. So what are we waiting for?! Let’s take a look at this tasty and simple recipe!

Toasted Mustard, Broccoli & Lentil Salad

Examine, sort and rinse lentils well to ensure there is no debris in them. Add the lentils to 4 cups of hot water. Simmer gently with lid tilted until the lentils become tender, about 15-20 minutes.

Toasted Mustard, Broccoli & Lentil Salad

Toss broccoli, red onion, coconut oil and parsley on a large cookie sheet. Roast at 400 degrees Fahrenheit for 15 minutes, turning once.

Toasted Mustard, Broccoli & Lentil Salad

Add the Dijon mustard to a bowl.

Toasted Mustard, Broccoli & Lentil Salad

Add the olive oil.

Toasted Mustard, Broccoli & Lentil Salad

Add the coconut water and mix well.

Toasted Mustard, Broccoli & Lentil Salad

Pour dressing over salad and mix until well combined. Enjoy!

See this tasty recipe below…

Toasted Mustard, Broccoli & Lentil Salad Recipe
 
Author:
Ingredients
  • FOR THE SALAD:
  • 1 cup uncooked green lentils
  • 2 cup broccoli
  • ½ medium red onion
  • 1 tablespoon coconut oil
  • Handful of parsley
  • Optional: sauteed mushrooms, cherry tomatoes, carrot slivers, radishes
  • FOR THE DRESSING
  • ½ tablespoons Dijon mustard
  • 1 tablespoons olive oil
  • 2 tablespoons coconut water
  • Pinch of sea salt
Instructions
  1. Examine, sort and rinse lentils well to ensure there is no debris in them.
  2. Add the lentils to 4 cups of hot water. Simmer gently with lid tilted until the lentils become tender, about 15-20 minutes. Drain water and rinse.
  3. Toss broccoli, red onion, coconut oil and parsley on a large cookie sheet. Roast at 400 degrees Fahrenheit for 15 minutes, turning once.
  4. Mix dressing together.
  5. Pour dressing over lentils and roasted vegetables.

 

Be sure to add this recipe to your Dinner Recipes Pinterest Board, and be sure tag me on my Instagram with a picture of your creation!

All love,
Kimberly

[1] Glucosinolates: bioavailability and importance to health

Picture of Kimberly cutting veggies.

Be a broccoli lover with me! :)

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