Warm Lentil Salad with Sausage & Apple

Warm Lentil Salad with Sausage & Apple

We like the firmer texture of French green lentils in this hearty dinner salad featuring sausage and tart apples. Serve with pickled beets and your favorite beer.

From EatingWell: September/October 2011
Yield: 4 servings, about 2 1/4 cups each
Active Time: 30
Total Time: 30

Ingredients

  1. 4 tablespoons extra-virgin olive oil, divided
  2. 2 tablespoons red-wine vinegar
  3. 1 tablespoon Dijon mustard
  4. 1/2 teaspoon salt
  5. 1/2 teaspoon freshly ground pepper
  6. 3 links hot or sweet turkey sausage, casings removed
  7. 3 cloves garlic, minced
  8. 2 cups cooked or canned (rinsed) lentils (see Tip)
  9. 1 small bulb fennel, finely diced
  10. 1 Granny Smith apple, finely diced
  11. 2 stalks celery with leaves, finely diced
  12. 6 cups arugula or mesclun greens

Preparation

  1. Whisk 3 tablespoons oil, vinegar, mustard, salt and pepper in a large bowl.
  2. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add sausage; cook, stirring often and breaking up, until cooked through, about 5 minutes. Add garlic; cook 30 seconds more. Stir in lentils and heat through, about 2 minutes. Stir in 5 tablespoons of the dressing and remove from the heat. Stir in fennel, apple and celery.
  3. Toss greens with the remaining dressing. Serve with the warm lentil mixture on top.

Tips & Notes

  • Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.

Nutrition

Nutrition Per Serving: 401 calories; 20 g fat (3 g sat, 13 g mono); 53 mg cholesterol; 32 g carbohydrates; 24 g protein; 11 g fiber; 817 mg sodium; 1011 mg potassium.

Nutrition Bonus: Folate (59% daily value), Vitamin C (30% dv), Iron & Potassium (29% dv), Zinc (25% dv), Magnesium (20% dv), Vitamin A (19% dv)

1 1/2 Carbohydrate Serving

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