Lemony Lentil Salad with Salmon

Lemony Lentil Salad with Salmon

Salmon and lentils are a familiar combo in French bistro cooking; here they combine in a quick and easy salad. For the best presentation, flake the salmon with a fork, then stir gently into the salad to keep it in chunks, not tiny bits.

From EatingWell: Summer 2004, EatingWell for a Healthy Heart Cookbook (2008), The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 6 servings, 1 cup each
Active Time: 30
Total Time: 30

Ingredients

  1. 1/3 cup lemon juice
  2. 1/3 cup chopped fresh dill
  3. 2 teaspoons Dijon mustard
  4. 1/4 teaspoon salt
  5. Freshly ground pepper to taste
  6. 1/3 cup extra-virgin olive oil
  7. 1 medium red bell pepper, seeded and diced
  8. 1 cup diced seedless cucumber
  9. 1/2 cup finely chopped red onion
  10. 2 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils (see Tip)
  11. 2 7-ounce cans salmon , drained and flaked, or 1 1/2 cups flaked cooked salmon

Preparation

Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils and salmon; toss to coat.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 8 hours.
  • Tip: To cook lentils: Place in a saucepan, cover with water and bring to a boil. Reduce heat to a simmer and cook until just tender, about 20 minutes for green lentils and 30 minutes for brown. Drain and rinse under cold water.

Nutrition

Nutrition Per Serving: 354 calories; 18 g fat (3 g sat, 12 g mono); 31 mg cholesterol; 25 g carbohydrates; 24 g protein; 9 g fiber; 194 mg sodium; 743 mg potassium.

Nutrition Bonus: Vitamin C (80% daily value), Folate (49% dv), Selenium (40% dv), Iron (25% dv), Potassium (21% dv), Calcium (20% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1/2 vegetable, 3 lean meat, 2 1/2 fat