With a package of dry lentils in the cupboard, dinner is always just a few minutes away. These highly versatile legumes add heart-healthy folates and magnesium to your diet, along with an energy boost of protein and complex carbohydrates. Lentils come in a wide variety of colors, flavors and sizes. The lentils in this salad are cooked to just doneness, and hold up well when mixed with onion, tomato and cucumber and the salty tang of crumbled feta cheese.
Yield: 6 (3/4 cup) servings
Prep Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
1 cup lentils, dry
1/4 yellow onion
1 bay leaf
1 1/2 cups water
2 plum tomatoes, chopped
1 cup English cucumber, chopped
2 tablespoons shallot, diced
1 1/2 teaspoons olive oil
1 1/2 tablespoons lemon juice
1 tablespoon fresh mint, chopped
2 tablespoons feta cheese
1. Follow the prep technique next to each ingredient.
2. Place lentils, bay leaf, yellow onions and water into a saucepan. Bring to a boil and reduce the heat to medium low. Cook lentils for 15 to 20 minutes or until tender but firm.
3. Drain lentils and remove the onion and the bay leaf. Place lentils on a cookie sheet and cool completely.
4. Transfer the lentils to a medium size bowl and fold in the rest of the ingredients.
NUTRITIONAL DATA: calories 143.54, fat 2.27g, sat fat 0.70g, cholesterol 2.78mg, sodium 34.97mg, carbohydrates 23.19g, fiber 4.14g, sugars 2.36g, protein 8.85g
Created by Chef Edwin Cabrera, Copyright © AdventHealth Press