Lentils are one of my favorite legumes. These multitasking staples readily absorb a variety of wonderful flavors from other foods and seasonings. In this recipe their high nutritional value is complemented by the antioxidant rich veggies and herbs. This recipe is excellent eaten immediately, but the favors continue to deepen as the dish sits. It is perfect for a picnic or brown bag lunch.
Mediterranean Lentil Salad
Author: Erica Leazenby, MD Time: 30 minutes
Serves: 6 (1 cup servings)
Ingredients:
1 cup dried green lentils, (French Le Puy if available)
2 bay leaves
1 clove garlic, peeled and bruised
1⁄4 teaspoon dried oregano
1 cinnamon stick
1⁄4 cup extra virgin olive oil
3 Tbsp lemon juice (about 1 med, lemon)
1 Tbsp red wine vinegar
Zest of one lemon
1⁄4 teaspoon ground cumin
1⁄2 teaspoon sea salt
1⁄2 small red onion, diced small
1 red bell pepper, seeded and diced
1 small cucumber, seeded and diced
1⁄4 cup Kalamata olives, rinsed and sliced
1⁄4 cup chopped mint
1⁄4 cup chopped parsley
Directions:
Rinse the lentils and pick out any debris. Place the lentils in a sauce pan with the bay leaves, garlic, oregano and cinnamon. Cover the lentils with enough water to cover the lentils by 2 inches. Add a generous pinch of salt. Bring the lentils to a boil and then reduce the heat and simmer the lentils for 18-25 minute or until the lentils are soft but still hold their shape. Drain well.
While the lentils are cooking, whisk together the oil, lemon juice, vinegar, cumin, zest and salt in a mixing bowl. Chop the veggies and herbs.
Add the lentils, vegetables and herbs to the vinaigrette and toss together.
Serve at room temperature.
Nutrients per serving: Calories 160, Fat 3g, Total Carbs 26g, Fiber 11g, Sugar 3g, Protein 9g