Warm Lentil & Roasted Red Pepper Salad
Tossed with a garlicky vinaigrette and sweet roasted peppers, lentils are perfect for a leisurely lunch. Plus, like dried beans, lentils are rich in complex carbohydrates and soluble fiber.
From EatingWell: September/October 1991
Yield: 4 servings
Active Time: 30 minutes
Total Time: 40 minutes
- 3/4 cup green lentils, rinsed and picked over
- 1 onion, halved
- 1 stalk celery, halved
- 1 bay leaf
- 1/2 teaspoon dried thyme
- 4 cups water
- 2 whole-wheat whole-wheat pita, split and cut into triangles
- 2 tablespoons red- or white-wine vinegar
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons reduced-sodium chicken broth
- 1 teaspoon Dijon mustard
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1 large red bell pepper, roasted and cut into thin strips (see Tip)
- 1 tablespoon chopped fresh parsley
- 1 tablespoon minced shallots
- 1/4 cup crumbled feta cheese, (1 ounce)
- Place lentils, onion, celery, bay leaf and thyme in a saucepan and cover with water. Bring to a boil, reduce heat to low and simmer, uncovered, until lentils are tender, about 15 minutes. Drain and place lentils in a serving bowl, discarding the onion, celery and bay leaf.
- Meanwhile, preheat the broiler. Arrange pita triangles, cut-side up, on a baking sheet. Broil until crisp and golden, 3 to 5 minutes.
- Whisk together vinegar, oil, broth, mustard, garlic, salt and pepper in a small bowl. Stir into the lentils along with bell pepper, parsley and shallot. Sprinkle cheese over top and serve with the toasted pitas.
- Tip: To oven-roast peppers:
- 1. Preheat oven to 450°F. Place a wire rack on a large baking sheet. Arrange whole bell peppers on the rack.
- 2. Roast peppers in the center of the oven, turning occasionally with tongs, until blackened in places, 30 to 40 minutes.
- 3. Transfer the peppers to a large bowl and cover with plastic wrap. Let steam for 10 minutes. Uncover and let cool.
- 4. With a paring knife, remove stems, skins and seeds. If serving as antipasto, combine accumulated juices with peppers.
Nutrition Per serving:
342 calories; 10 g fat (2 g sat, 5 g mono); 3 mg cholesterol; 49 g carbohydrates; 1 g added sugars; 16 g protein; 16 g fiber; 584 mg sodium; 450 mg potassium.
Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (30% dv), Iron (15% dv), Folate (48% dv).
2 Carbohydrate Serving
Exchanges: 3 starch, 1 very lean meat, 1 1/2 fat