In "Eat Less - Live Longer," Roy Walford reveals his science-backed secret to longevity: consume fewer calories. Try out this low-fat, nutrient-dense salad he shares with Alan on the show.

Dr. Walford's Supreme Vegetable Salad

		Walford's Salad

Serves 4
1/3 cup dry chickpeas (garbanzo beans)
1/3 cup dry lentils
1/3 cup brown rice
1/3 cup wild rice
1/3 cup oat bran
1 medium sweet potato
3 spears broccoli or
5 cups florets
1 carrot
3/4 cup raw mushrooms
6 cups (1 large head) romaine lettuce
1/2 cup parsley
1 large red pepper
2 medium zucchini or other summer squash
1 medium tomato
1/4 small head red cabbage
1 medium onion
16 ounces commercially prepared salsa, mild or spicy
4 tblsp balsamic vinegar
2 tblsp olive oil
1 hard boiled egg
3 ounces tomato paste

INSTRUCTIONS :

Soak garbanzo beans for several hours or overnight.
Discard soak water.
Combine garbanzos with lentils and add enough water to a 2-quart saucepan to generously cover beans.
Bring to boil, reduce heat and simmer for 30 minutes.
When cooked, drain any remaining water and cool.

The rices can be added to the beans, or cooked separately.

To cook with beans, add an additional 1 cup or boiling water, the brown and wild rice to the simmering beans.

Simmer an additional 45 minutes. Add bran during the last 10 minutes.
Hardboil one egg.
Meanwhile, steam the sweet potato for approximately 15 minutes, or until soft.

Cool and slice into bite size pieces.
Steam the broccoli and carrot for 10 minutes, cool and slice into bite size pieces.
Slice mushrooms, tomato, red pepper, squash, and onion into bite size pieces.
Shred the cabbage and finely slice the parsley.
Break or cut lettuce into bite sizes.
In a large salad bowl, combine all vegetables.
Chop the egg and add to the vegetables.
Drain excess liquid from the salsa in a strainer and blend together salsa, tomato paste, balsamic vinegar, and olive oil.

Add to the bean-rice-vegetable mix and stir thouroughly.

Excellent served with a whole grain bread or pumpernickel roll.

For more diet suggestions from Dr. Roy Walford,
visit his Web site.

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