Lemony Lentil & Artichoke Salad

This December, I wanted to do something fun for you this holiday season that not only keeps you eating good, but feeling good too.

So, I created a Fiber Advent Calendar that you can download and follow for the next 25 days…

My goal with this is to have you try to incorporate a different source of fiber each day. From fruits, vegetables, nuts, seeds, legumes, and grains — this is your ultimate way to learn that eating different sources of fiber each day is possible AND easy.

Each day of the month I’ll also be posting a recipe on my social media using the fiber source of the day. This way you can see how your favorite gut health RD would actually use these ingredients in real life — simple, flavorful, and totally doable even during the busiest time of year.

My hope is that by the end of these 25 days, you’ll not only hit your fiber goals without overthinking it, but you’ll also feel more confident, creative, and inspired in the kitchen.

Whether you’re trying to support digestion, balance blood sugar, stay fuller longer, or just feel GOOD in your body through the holidays, this Fiber Advent Calendar is going to be your daily dose of nourishment, but in a festive way. Did I mention that most of the fiber sources I chose are seasonal to the month of December?

*A reminder: When you eat foods that are naturally in season, they are not only going to be fresher and tastier, but more nutritious than if they weren’t in season. We want to eat foods that aren’t traveling too long to get to us, that’s how they lose their taste and freshness. Studies show that produce picked at their peak of ripeness are going to contain more nutrients when allowed to ripen on their parent plant.

So grab your download, follow along on socials, Instagram and TikTok -- and let’s make this December the month you prioritize your gut — one delicious, fiber-filled day at a time.

Recipe #23 & 24: Lemony Lentil & Artichoke Salad

This is the last recipe of my Fiber Advent Calendar Challenge and you know that I obviously wanted to leave you with a delicious and flavorful recipe. This is my Lemony Lentil & Artichoke Salad. As you can see from my Fiber Advent Calendar Challenge, I've had several recipes where I incorporate two fiber sources into one recipe to show you how to "fiber-max". By "fiber-maxxing", I mean being intentional about maximizing your dietary fiber intake in each meal. Instead of making two separate recipes using lentils and artichokes, I decided to combine them to increase my intake of fiber in one meal.

Lentils bring a hearty base of soluble and insoluble fiber, supporting digestion, blood sugar balance, and heart health, while artichoke hearts add a boost of prebiotic fiber to help feed the good bacteria in your gut. The lemony olive-oil dressing not only ties it all together, but also enhances nutrient absorption from the veggies thanks to the healthy fats.

Together, the ingredients make this dish filling, energizing, and nourishing without weighing you down. Whether you're wrapping up your Fiber Advent Calendar Challenge or looking for a refreshing meal-prep staple, this bowl leaves you feeling your best—flavor-maxed and fiber-maxed.

Portion: 1 bowl

Yields: 4

Prep time: 20 minutes

Total time: 30 minutes

This recipe is vegetarian. This recipe can be easily made dairy free by opting out of the parmesan.

---

Ingredients:

1 15oz canned lentil beans or 1 1/2 cups cooked green lentils

1 1/2 cups cooked orzo

1 15oz canned artichoke hearts, chopped in quarters

1 cup finely chopped arugula

¼ cup finely diced parsley

1- 1 ½ tbsp capers

Dressing:

3 tbsp extra virgin olive oil

Juice of 1 ½ lemon

1 tsp dijon mustard

1 tsp white wine vinegar

Salt to taste

Black pepper to taste

Garnish:

Fresh parmigiano reggiano

Instructions:

1. Cook the orzo: Bring a pot of water to a boil over medium-high heat. Season generously with kosher salt. Add the orzo and cook until al dente according to package instructions. Drain, rinse briefly with cold water, and set aside to cool.

2. Prep the produce: Pat the artichoke hearts dry and roughly chop if desired. Wash and dry the arugula. Finely chop the parsley. Have the capers and capers ready for assembly.

3. Assemble the salad: In a large mixing bowl, combine the cooked lentils, cooled orzo, artichoke hearts, arugula, parsley, and capers. Add the capers. Drizzle with dressing and toss well to coat. Taste and adjust with more lemon juice and salt as needed.

4. Chill & serve: Refrigerate for at least 30 minutes to allow the flavors to meld. Divide into bowls and finish with grated parmigiano reggiano and freshly cracked black pepper. Enjoy!

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD