Spicy Lentil and Vegetable Salad
Serves 6 to 8
Time 30 min
Cold lentils mixed with colorful vegetables, a touch of lemon juice and olive oil make a refreshing side dish for the summer table.
Special Diets:
Ingredients
- 1 cup green lentils, picked through and rinsed
- 1 1/2 teaspoon coarse sea salt, divided
- 1 bay leaf
- 1 yellow bell pepper, diced
- 3 tomatoes, seeded and diced
- 1/2 small red onion, diced
- 1/2 English cucumber, peeled, seeded and diced
- 1 (15.0-ounce) can garbanzo beans (also called chickpeas), drained and rinsed
- 1 jalapeño pepper, seeded and finely diced
- 1 small bunch fresh mint, finely chopped
- 1/3 bunch fresh flat-leaf parsley, finely chopped
- 1/4 teaspoon ground black pepper
- 2 tablespoons extra-virgin olive oil
- 1 1/2 lemons, juice of
- Spring mix salad greens for serving, (optional)
Method
Combine lentils, 5 cups water, 1 teaspoon of the salt and bay leaf in a large saucepan and bring to a boil.
Lower heat and simmer until lentils are tender but not mushy, 20 to 25 minutes.
Drain lentils and transfer to a bowl of ice-cold water.
Let cool completely, then drain and transfer to a large bowl.
Add bell pepper, tomatoes, onion, cucumber, chickpeas, jalapeño, mint and parsley to lentils.
Gently stir to combine, taking care not to mash lentils.
Drizzle with oil and lemon juice, and season with pepper and remaining 1/2 teaspoon salt; stirring to combine. Serve over salad greens, if using.
Nutritional Info:
Per serving: 210 calories (45 from fat), 5g total fat, 0.5g saturated fat, 0mg cholesterol, 440mg sodium, 33g carbohydrates (8g dietary fiber, 3g sugar), 9g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 cup green lentils, picked through and rinsed
- 1 1/2 teaspoon coarse sea salt, divided
- 1 bay leaf
- 1 yellow bell pepper, diced
- 3 tomatoes, seeded and diced
- 1/2 small red onion, diced
- 1/2 English cucumber, peeled, seeded and diced
- 1 (15.0-ounce) can garbanzo beans (also called chickpeas), drained and rinsed
- 1 jalapeño pepper, seeded and finely diced
- 1 small bunch fresh mint, finely chopped
- 1/3 bunch fresh flat-leaf parsley, finely chopped
- 1/4 teaspoon ground black pepper
- 2 tablespoons extra-virgin olive oil
- 1 1/2 lemons, juice of
- Spring mix salad greens for serving, (optional)