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 make an inexpensive, portable protein that can be used in meals eaten away from home.

The below recipe is kept simple for those that are not as comfortable in the kitchen, but don’t be afraid to get creative and add your own favorite flavors. You can enjoy this cold salad at home or take it with you for a balanced meal on the go.

Basic Lentil Salad

Author: Heather Mangieri, RDN

Ingredients

  • 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

Instructions

  • • 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

Notes

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.

Nutrition CheckUp Servings: 2.5 CHO; 1.5 PRO; 1.5 FAT

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