Garden veggie-lentil salad

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PREP TIME

15 min

Makes

4 to 8 servings

* PLUS Cooking time: 7 minutes
Garden veggie-lentil salad

© Getty Images


Ingredients

  • 540-mL can brown lentils , or 2 cups cooked lentils
  • 1 jalapeno , or 2 tbsp drained, chopped canned jalapenos
  • 1/2 small red onion
  • 1 large bell pepper , preferably yellow
  • 8 baby carrots or thin peeled carrots
  • 2 tbsp olive oil
  • 3 garlic cloves , minced, or 1 tsp bottled minced garlic
  • 1 cup fresh or frozen peas
  • 2 tbsp lemon juice
  • 2 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp cayenne pepper , optional
  • 1/2 cup chopped fresh mint , or cilantro (optional)

Instructions

  • Drain canned lentils, then rinse with cold water. Place in a large salad bowl. If using fresh jalapeño, remove seeds and finely chop. Finely chop onion. Core and seed sweet pepper, then chop. Thinly slice carrots.
  • Heat 1 tablespoon (15 mL) oil in a large frying pan set over medium heat. Add onion, carrots and garlic. Sauté, stirring occasionally, until onion is softened, about 5 minutes. Stir in jalapeño, sweet pepper and peas. Sauté for another 2 minutes. Remove from heat and add to lentils.
  • In a bowl, whisk 1 tablespoon (15 mL) oil with lemon juice, cumin, salt and cayenne, if using. Stir into salad. Taste and add more salt, if needed. If making ahead, cover and refrigerate up to 2 days, then add mint, if using, just before serving.

Nutrition (per serving)

  • Calories
  • 117,
  • Protein
  • 5.9 g,
  • Carbohydrates
  • 16.1 g,
  • Fat
  • 3.8 g,
  • Fibre
  • 3.6 g,
  • Sodium
  • 212 mg.

A lemony vinaigrette and melange of sauteed veggies spark up protein-rich lentils — an inviting change from the usual bean salads.

Lentil tip

Lentils are an inexpensive source of protein, carbohydrates and dietary fibre. One cup (250 mL) of cooked drained lentils has 243 calories, a whopping 19 grams of protein, 7 milligrams of iron and only 1 gram of fat.