Lentil and Chickpea Salad - 49g Carbs, 15g Fiber
Recipe By :Chef Ana Sortun, Oleana & Sofra [restaruants], Cambridge, MA
Serving Size : 4
Preparation Time :0:00
Categories : LowFat (Less than 30%) Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
2 yellow onions -- peeled and sliced
3 garlic cloves -- finely chopped
6 Swiss chard leaves -- julienned (stalks removed) (6 to 8)
6 cups water
3/4 cup dried petite green lentils
2 teaspoons salt
1 can no-salt-added chickpeas -- (15.5-ounce) rinsed and drained
1 tablespoon pomegranate molasses -- (available at Whole Foods)
1 tablespoon fresh lemon juice
2 tablespoons olive oil
1/8 teaspoon salt
1/8 teaspoon pepper
Heat a nonstick skillet over high heat; add 1 tablespoon olive oil to pan.
Add onions to pan; sauté until soft, about 8 minutes. Reduce heat to
medium; add garlic. Cook until onions are caramelized, about 20 minutes.
Add Swiss chard leaves; cook until wilted and tender, about 5 minutes.
Place 6 cups water in a pan; bring to a boil. Add lentils to pan. Reduce
heat, and simmer; cook until tender, about 15 minutes. Add 2 teaspoons
salt; let sit 5 minutes to absorb. Drain lentils; cool on a baking sheet.
Combine chickpeas, lentils, chard-and-onion mixture, pomegranate molasses,
lemon juice, 2 tablespoons olive oil, and 1/8 teaspoon each of salt and
pepper.
Yield: Makes 4 servings (serving size: 1 1/4 cups salad)
Amount per serving
Per serving: Calories: 361 Fat: 12g Saturated fat: 2g Monounsaturated fat:
8g Polyunsaturated fat: 2g Protein: 17g Carbohydrate: 49g Fiber: 15g
Cholesterol: 0.0mg Iron: 7mg Sodium: 612mg Calcium: 122mg
Cuisine: "Mediterranean"
Source: "Health MARCH 2011"
S(Formatted by Chupa Babi): "June 2013"
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Per Serving (excluding unknown items): 351 Calories; 11g Fat (28.2%
calories from fat); 15g Protein; 50g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 1457mg Sodium
Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat.
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