Italian Lentil Salad

Italian Lentil Salad

Health Rating
Prep Cook Ready in Servings
8 min 20 min 28 min 6

Ingredients


454 gm Green lentils, raw ((recommended: Sabarot))
2 green onion (stem) Green onion, scallion, ramp (chopped)
1 cup Green grape (halved seedless)
1 cup Red grape (halved seedless)
1 cucumber(s) Cucumber (peeled, seeded and diced)
1/2 cup Hazelnuts (coarsely chopped skinned and toasted)
2 tsp Lemon peel (zest) ((from about 2 lemons))
1/3 cup Lemon juice (fresh; (from 1 to 2 lemons))
1/3 cup Olive oil (extra-virgin)
1/2 tsp Salt (kosher)
1/4 tsp Black pepper (freshly ground)

Instructions


For the Salad:

     1. Bring a large pot of salted water to a boil over high heat. Add the lentils and cook until tender, stirring occasionally, about 18 to 20 minutes. Drain and let cool for 5 minutes. Place lentils and remaining salad ingredients in a large salad bowl.

For the Vinaigrette:

  1. Place the lemon juice in a small bowl. Slowly add the oil, whisking constantly, until combined. Season with salt and pepper, to taste
  2. Pour the vinaigrette over the salad and toss well.

Nutrition Facts

Per Portion

Calories 507
Calories from fat 186
Calories from saturated fat 22.4
Total Fat 20.6 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 14.3 g
Cholesterol 0
Sodium 206 mg
Potassium 707 mg
Total Carbohydrate 59 g
Dietary Fiber 10.4 g
Sugars 9.5 g
Protein 21.3 g

Dietary servings

Per Portion


Fruit 0.6
Meat Alternative 2.4
Vegetables 2.3

Energy sources


Pygal47%467.2653604784573185.7902573019166536%309.3717246341513247.074074344589617%335.626272069131119.2964018720562147%36%17%CarbohydratesFatProtein
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