Basic Lentil Salad
This basic lentil salad is bursting with flavor and loaded with plant-based protein and fiber, as well as many other vitamins and minerals. The balance of nutrients makes it a perfect meal on its own, or served as a side dish.
Author: Heather Mangieri, RDN
- 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.
Chop the parsley, then add to the corn and lentils. Toss gently.
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.
- Recipe Makes: 6 cups of lentil salad
- Serving Size: 3/4 cup
- Servings Per Recipe: 8
- Nutrition Facts (per serving): 250 calories, 36 g carbohydrate, 8 g fiber, 10 g protein, 8 g fat, 1 g saturated fat, 4% DV for calcium, 15% DV iron, 6% DV potassium.
- Meal Planning Servings: 2.5 CHO; 1.5 PRO; 1.5 FAT