French lentil salad
When you’re on the go and need something versatile and packed with nutrients, try this tasty salad.
This is a great recipe for picnics. It can be easily modified. Try substituting any whole grain (farro, quinoa, millet) or legume (garbanzo beans, cannellini beans) for the French lentils. You can also experiment with seasonal vegetables and herbs.
The nutrition behind the dish:
- Lentils provide carbohydrate, protein, fiber, folate, iron, copper, thiamin, manganese, selenium, potassium
- Red bell pepper provides fiber and vitamins C, A, E, and B6
- Tomato provides fiber; vitamins A, C, and K; and potassium
- Cucumber provides vitamins K, A, and C, and fiber
- Garlic provides vitamins C and B6, and manganese and calcium
- Mint, dill, and parsley provide vitamins K, A, and C, and folate
- Lime juice provides vitamin C and carbohydrate (fructose)
The recipe was adapted from Healthy Kitchens Healthy Lives, from The Culinary Institute of America.
Servings: 4
Prep time: 20 minutes
Ingredients
- 1 1/2 cups French De Puy lentils (or similar)
- 2 roasted bell peppers (red and/or yellow), chopped
- 1/2 cup Italian parsley, chopped
- 2 tablespoons fresh dill, chopped
- 2 tablespoons fresh mint leaves, chopped
- 2 ripe tomatoes, chopped, 1/2-inch dice
- 1 medium cucumber, 1/2-inch dice, peeled if needed
- 1/2 teaspoon sea salt, plus more to taste
- Black pepper to taste
- 3 tablespoons fresh lime juice (2 limes) or more to taste
- 1/2 teaspoon lime or lemon zest, finely grated
- 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- A pinch of cayenne pepper
- 1 garlic clove, minced
- 1/4 teaspoon sea salt
Directions
- Cover lentils with water in a small saucepan, add 1/2 teaspoon salt, and bring to a boil. Lower the heat and simmer until tender, but still a little firm, about 25 to 30 minutes. (Or use pre-cooked lentils.)
- For the vinaigrette: In a jar, combine the lime juice, lemon zest, cumin, paprika, cayenne, garlic, and salt. The dressing is tart! Taste and adjust seasoning as needed.
- Drain the lentils and toss them while warm with the vinaigrette, peppers, parsley, dill, and mint.
- Taste and season with salt and pepper if needed.
- Mound the lentils on a platter and garnish with the tomatoes and cucumber. Serve warm or cold.
Nutrition information (per serving)
- Calories: 280
- Total fat: 2 g
- Cholesterol: 0 mg
- Sodium: 160 mg
- Total carbohydrate: 52 g
- Dietary fiber: 13 g
- Total sugars: 8 g
- Protein: 17 g