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

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.
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
  • Meal Planning Servings: 2.5 CHO; 1.5 PRO; 1.5 FAT
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