Lentil and Bell Pepper Salad
These small, gluten-free legumes pack a healthful punch. Lentils are rich in vitamins, minerals and fiber, without the fat or cholesterol of red meat. Lentils are a plant-based protein that are affordable, nutritious and can suit any cuisine or flavor.
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Equipment
- 1 saucepan with cover
- 1 knife
- 1 cutting board
- 1 colander
Ingredients
- 1 cup lentils dried green or borwn
- 2 cloves garlic finely chopped
- 2 bell peppers red or yellow, cored, seeded and cut into 1/2 inch pieces
- 1 carrot medium, finely chopped
- 1/2 onion small, chopped
- 1/4 cup vinegar red preferred
- 1 tsp mustard
- 1/4 cup parsley fresh, chopped
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions
- Rinse the lentils well and pick over to remove any debris or pebbles.
- Place lentils and garlic into a large saucepan.
- Cover with 4 cups water and bring to a boil.
- Turn heat to medium low and cover pot.
- Simmer until lentils are tender but not mushy, about 20-25 minutes.
- While lentils are cooking, mix together vinegar, oil, salt, pepper and mustard in a small bowl or glass jar. Set aside.
- Chop the bell peppers, carrot, onion and parsley and set aside.
- When lentils are done, drain well and place into a large mixing bowl. Let cool for 15 minutes.
- Add chopped vegetables and vinegar/oil mixture to the cooked vegetables.
- Toss all ingredients gently, but well.Refrigerate for 1 hour to let the flavors blend before serving.
Notes
The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition
oxalates: 17mgCalories: 206kcalCarbohydrates: 36gProtein: 14gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.1gSodium: 177mgPotassium: 757mgFiber: 17gSugar: 5gVitamin A: 4440IUVitamin C: 82mgVitamin E: 1mgVitamin K: 17µgCalcium: 48mgIron: 4mgMagnesium: 73mgPhosphorus: 253mgSelenium: 5µgZinc: 3mg
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