Garden veggie-lentil salad
0
- Prep Time15 mins
- Total Time15 mins
- Makes4 to 8 servings
© Getty Images
Ingredients
540-mL can brown lentils, or 2 cups cooked lentils
1 jalapeno, or 2 tbsp drained, chopped canned jalapenos
1/2 small red onion
1 large bell pepper, preferably yellow
8 baby carrots or thin peeled carrots
2 tbsp olive oil
3 garlic cloves, minced, or 1 tsp bottled minced garlic
1 cup fresh or frozen peas
2 tbsp lemon juice
2 tsp ground cumin
1/4 tsp salt
1/4 tsp cayenne pepper, optional
1/2 cup chopped fresh mint, or cilantro (optional)
Instructions
Drain canned lentils, then rinse with cold water. Place in a large salad bowl. If using fresh jalapeño, remove seeds and finely chop. Finely chop onion. Core and seed sweet pepper, then chop. Thinly slice carrots.
Heat 1 tablespoon (15 mL) oil in a large frying pan set over medium heat. Add onion, carrots and garlic. Sauté, stirring occasionally, until onion is softened, about 5 minutes. Stir in jalapeño, sweet pepper and peas. Sauté for another 2 minutes. Remove from heat and add to lentils.
In a bowl, whisk 1 tablespoon (15 mL) oil with lemon juice, cumin, salt and cayenne, if using. Stir into salad. Taste and add more salt, if needed. If making ahead, cover and refrigerate up to 2 days, then add mint, if using, just before serving.
Nutrition (per serving)
Calories 117, Protein 5.9g, Carbohydrates 16.1g, Fat 3.8g, Fibre 3.6g, Sodium 212mg.
A lemony vinaigrette and melange of sauteed veggies spark up protein-rich lentils — an inviting change from the usual bean salads.
Lentil tip
Lentils are an inexpensive source of protein, carbohydrates and dietary fibre. One cup (250 mL) of cooked drained lentils has 243 calories, a whopping 19 grams of protein, 7 milligrams of iron and only 1 gram of fat.