Mediterranean Lentil Salad - 30.85g Carbs, 10.94g Fiber, 7.31g Sugar
From: www.whfoods.
This easy to prepare Mediterranean-
or a perfect vegetarian lunch or dinner for your Healthiest Way of Eating.
It provides you with a wealth of health-promoting vitamins and minerals including 220% of the daily value (DV) for vitamin K, 135% DV for vitamin C, 107% DV for molybdenum and 79% DV for vitamin A. Enjoy!
Prep: 20 min
Cooking: 25 min
Chill: 1 hr
3/4 cup dried green lentils (you want to end up with 2 cups cooked)
2 cups water
3 oz canned/jar roasted bell peppers*, chopped
2 Tbsp finely minced onion
2 medium cloves garlic, pressed
1/2 cup chopped fresh basil
1/3 cup coarsely chopped walnuts
3 Tbsp balsamic vinegar
1 Tbsp fresh lemon juice
2 Tbsp + 2 Tbsp extra virgin olive oil
Salt and cracked black pepper to taste
1 bunch young dandelion leaves or arugula, chopped
If you prefer, you can roast the bell peppers yourself
1. Wash lentils, remove any foreign matter, and drain.
2. Combine lentils and 2 cups lightly salted water in medium saucepan.
Bring to a boil. Reduce heat, and cook at low temperature for about
20 minutes, or until lentils are cooked but still firm. Cook gently
so lentils don't get mushy. When done, drain any excess water, and
lightly rinse under cold water. Continue to drain excess water.
3. Mince onion and press garlic and let sit for 5 minutes to bring out
their hidden health-promoting benefits.
4. Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts,
vinegar, and 2 Tbsp olive oil. Season with salt and pepper to taste.
Marinate for at least 1 hour before serving.
5. Toss dandelion or arugula with 2 Tbsp olive oil, 1 Tbsp lemon juice,
salt and pepper. Serve on plate with lentils.
Healthy Cooking Tips:
If you want to roast your bell peppers yourself, preheat broiler on
low and place peppers on sheet pan on rack in middle of the oven.
Roast peppers under broiler until blistered on all sides. Do not
coat with oil as peppers roast very well when dry. Place in a bowl
and cover for about 10 minutes. This will make it easier to peel.
Peel and chop.
Serves: 4
Nutrition per Serving:
246.93 Calories, 93.28 Calories from Fat, 12.58 Calories from Saturated Fat, 11.64g Protein, 30.85g Carbs, 10.94g Dietary Fiber, 4.29g Soluble Fiber,
5.83g Insoluble Fiber, 7.31g Total Sugar, 1.45g Monosaccharides,
0.18g disaccharides, 12.59g Other Carbs, 10.36g Total Fat, 1.40g Saturated Fat,
5.91g Mono Fat, 2.68g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
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