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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.
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5 from 2 votes

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

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.
  • 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.

Notes

  • 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