Bright Lentil Salad

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This was one of the first meals I started making on a regular basis after I started eating clean. It’s hand-down still one of the most delicious dishes on the meal rotation at my house. It’s quick, easy to make, and a crowd-pleaser — my two young daughters gobble it down every time. It’s also a great alternative to meat on days when my body is craving a little more vegetarian-style protein. Plus — it’s beautiful! It makes me feel healthy just looking at it.

Further Food Nutritionist Commentary:

Lentils are a great alternative to meat and provide an excellent punch of protein and fiber with each serving. Lentils are a source of iron (good for anemia), with this recipe providing 13% of your daily iron needs. Iron is an important part of your red blood cells, helping carry oxygen to all of the cells in your body. This recipe also provides 31% of your daily vitamin C needs, which plays a key role in your immune system, and also works as an antioxidant.

If you are trying to limit your sodium intake, use herbs & spices instead of sea salt in this recipe. For example- pepper, tarragon, herbs de provence, basil, cilantro, garlic or onion powder would work well instead of salt.

By Alex Lane, MS RDN/LD

Bright Lentil Salad

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Servings: 4

Ingredients

1 cup lentils

1/2 red, white, or yellow onion (finely diced)

1 cup cherry tomatoes (quartered)

1/4 cup parsley (roughly chopped)

juice of 1 lemon

1/4 cup extra-virgin olive oil

2 tablespoons white wine vinegar

2 tablespoons mustard (I like 1 tablespoon seeded, 1 tablespoon hot)

1/2 teaspoon sea salt

Instructions

1. Boil a large pot of salted water; add lentils and cook according to package directions.
2. Drain lentils and set aside.
3. In another bowl, whisk together lemon juice, oil, vinegar, mustard, and salt.
4. Add the vinaigrette, onion, tomatoes and parsley to lentils.
5. Let rest at least 30 minutes before serving for best flavor.

1. Boil a large pot of salted water; add lentils and cook according to package directions. 2. Drain lentils and set aside. 3. In another bowl, whisk together lemon juice, oil, vinegar, mustard, and salt. 4. Add the vinaigrette, onion, tomatoes and parsley to lentils. 5. Let rest at least 30 minutes before serving for best flavor.

Nutrition Information

Per Serving:  Calories: 207; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 496mg; Potassium: 384mg; Carbohydrate: 17g; Fiber: 5g; Sugar: 4g; Protein: 6g

Nutrition Bonus:  Vit C: 31%; Vit A: 13%; Iron: 13%

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