This lentil salad is packed with plant-based protein, fiber, folate, iron, manganese and B-vitamins, making it a nutrient-rich meal to take with you on the go.
Are lentils part of your meal rotation? Lentils are filled with fiber, folate, iron, manganese, B-vitamins and many other vitamins and minerals. They also offer a colorful way to incorporate more plant-based protein into your eating plan.
If you’re new to lentils, this simple salad is a great place to start – especially for those that are not comfortable in the kitchen! It makes a great lunch option for those on the go, or a simple side dish for busy nights.
Give it a try and let me know what you think.
Basic Lentil Salad
- 1 cup Green Lentils (dried)
- 1 15 ounce Dark Red Kidney Beans (drained and dried)
- 14 ounce Frozen Corn (steamed)
- 1/4 cup Chopped Fresh Parsley
- 1/4 cup Olive Oil
- 1/3 cup Balsamic Vinegar (high quality makes a difference)
- 2 tsp White Sugar
- Dash of Salt and Pepper for Taste
- • Cook lentils according to package; rinse and drain in colander. Transfer lentils to a large bowl and let cool.• Put frozen corn in a microwave safe dish with ~2 tbsp. water. Cover and steam for ~10 minutes or until corn is cooked. Transfer to the bowl of lentils• Put canned kidney beans in a strainer and rinse then add to the corn and lentils.• Add parsley and gently toss.• In a separate bowl, whisk olive oil, balsamic vinegar, sugar, salt and black pepper together.• Drizzle dressing over salad ingredients and gently stir. Cover bowl with plastic wrap, refrigerate until salad is completely chilled.Serving Size ~ ¾ cup; Make ~8 Servings
- Nutrition Facts per serving- 250 calories, 36 grams’ carbohydrate, 8 grams’ fiber, 10 grams’ protein, 8 grams’ fat, 1 gram saturated fat, 51 mg (4%) calcium, 3 mg (15%) iron, 320 mg (6%) potassium
- Meal Planning Servings: 2.5 CHO; 1.5 PRO; 1.5 FAT