This lentil salad recipe is made with sun dried tomatoes and a balsamic vinaigrette. It is very nutritious, highly flavorful and easy to make.
Lentils come in red, green and brown and can be used for stews, soups and salads. They are loaded in protein, being the third-highest level of a plant based protein – after soybeans and hemp. They are also a good source of iron.
Lentils are nutty in flavor and are the only bean you do not need to soak overnight. That nuttiness is enhanced by the balsamic vinegar in this salad. The addition of scallions, sun-dried tomatoes, cucumbers (for great crunch) and bell pepper complement this dish very nicely.
This salad can be made as a side or as a light vegetarian meal. Here is what you are going to need for this beautiful lentil salad recipe:
4 cups cooked brown lentils
3 scallions – chopped (whites, light green and dark green parts)
3 TBS chopped sun-dried tomatoes
1 small green bell pepper – cored, seeded and diced
1 cup peeled, seeded and chopped cucumber
¼ cup finely chopped parsley
Place all the ingredients in a bowl. Add the dressing and toss well to coat. Serve and enjoy!
Salad w/o dressing – CALORIES 255.48; FAT 1.6 grs (sat 0.23; mono 0.59; poly 0.49); PROTEIN 18.86 grs ; FIBER 16.99 grs; CARBS 44.45 grs; CHOLESTEROL 0.00 mg; IRON 7.3 mg; SODIUM 953.7 mg; CALCIUM 60.52 mg
FOR THE BALSAMIC VINAIGRETTE DRESSING:
This is basically a vinaigrette dressing with oregano. I only make it when I make Greek salad but it is great on any salad you like. I always add a little sugar to this to complement the red wine vinegar.
Makes about one and a half cups of dressing
½ cup extra virgin olive oil
½ cup Balsamic vinegar
½ TBS dried oregano leaves
½ tsp. salt
½ tsp. black pepper
Whisk all the ingredients in a bowl until emulsified. Refrigerate for up to 1 week. Mix well before using.
1/8 cup dressing – CALORIES 83.47; FAT 13.61 grs (sat 1.0; mono 8.6; poly 3.8); PROTEIN 0.03 grs ; FIBER 0.08 grs; CARBS 6.1 grs; CHOLESTEROL 0.00 mg; IRON 0.09 mg; SODIUM 0.27 mg; CALCIUM 0.92 mg