Warm Lentil Salad

11 20 219
Ingredients Minutes Calories
Prep Cook Servings
15 min 5 min 4
Warm Lentil Salad
Health Highlights
Nourishing salad rich in fiber and healthy fats.

Ingredients


1 tbsp Olive Oil, Extra Virgin (Coat the pan)
1 cup Lentils, canned (green or brown)
1/2 cup Salmon, sockeye (red), canned, drained (or light tuna or mackerel or smoked trout or leftover chicken)
1/2 cup diced Beets, boiled, drained (or cold, or raw and shredded)
1 cup Roasted red peppers, canned (or raw and julienned)
1 bulb(s) Fennel (roasted, optional)
3 cup Baby spinach (or arugula)
1/4 cup Parsley, fresh (chopped)
2 tbsp Olive Oil, Extra Virgin
1/2 whole lemon(s) Lemon juice
1 pinch Salt and pepper

Instructions


  1. Heat a large pan on medium heat and add olive oil to coat the pan. Add lentils and toss to warm, 3-5 minutes. 
  2. Add canned salmon (or other protein) and cook until warm. Turn off heat.
  3. Add beets, red peppers, fennel (optional), spinach and parsley to the pan. Drizzle with olive oil, lemon juice and season with salt and pepper to taste.
  4. Toss until greens are wilted slightly and warmed through. Serve and enjoy!

Notes:

Quick Tips:

  • You can purchase ready-cooked vacuum-sealed beets as well as roasted red peppers in a glass jar to save time. Both are found in most grocery stores.

Nutritional Highlights:

  • Lentils are heart-healthy legumes high in plant-based protein, fiber, B vitamins, and iron.

Nutrition Facts

Per Portion

Calories 219
Calories from fat 107
Calories from saturated fat 16.9
Total Fat 11.9 g
Saturated Fat 1.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 7.5 g
Cholesterol 12.3 mg
Sodium 688 mg
Potassium 757 mg
Total Carbohydrate 19.2 g
Dietary Fiber 5.4 g
Sugars 2.9 g
Protein 11.5 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 3.3

Energy sources


Pygal30%450.985294068912143.4136595022472449%355.63002911686436279.2980843148592421%326.13371294998893125.7288976596603330%49%21%CarbohydratesFatProtein
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