Lentil Salad with Summer Vegetables and Vinaigrette

One of my early favorite vegetarian recipes was a lentil salad that I cut out of a magazine. I was impressed with the amount of fiber, protein, and even tryptophan that these little disks contain.

That was about 20 years ago and I have since came up with many other lentil combinations and I eat these legumes quite often.

The lentils are combined with veggies and a light dressing creating a lunch that won't weigh you down or make you tired but will definitely keep you full for a few hours.

Lentil Salad with Summer Vegetables and Vinaigrette

Salad Ingredients:

1 cup lentils
1 bay leaf

2 carrots grated
small turnip grated
1/2 cup diced cherry tomatoes
1/2 cup green pepper
1/2 small red onion, diced
3 tbsp capers

Dressing Ingredients:

1 tbsp olive oil
2 tbsp red wine vinegar
2 tsp parsley
salt and pepper to taste

Directions:

Put the lentils in a saucepan with enough water to cover them. Add a bay leaf and simmer over low heat for 30-40 minutes. Stir them occasionally and add more water if necessary. After 30 minutes start checking the lentils to see when they are done. You want them firm but cooked through. When the lentils are done, drain them and put them in a mixing bowl (discard the bay leaf).

While the lentils are cooking you can prep all the vegetables. Once the lentils are ready, add the veggies and the capers and stir to combine. Then whisk the dressing ingredients together and then toss the salad with the dressing. Taste and adjust the seasoning. Enjoy cold or at room temperature. This makes great leftover as the flavors will continue to deepen as they combine over time.

For 6 servings
Nutritional information from caloriecount.about.com   

Nutrition Facts

Serving Size 100 g

Amount Per Serving

Calories 152 Calories from Fat 25

% Daily Value*

Total Fat 2.8g 4%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 152mg 6%

Total Carbohydrates 23.4g 8%

Dietary Fiber 11.1g 44%

Sugars 2.7g

Protein 8.9g

Vitamin A 70% • Vitamin C 25% Calcium 3% • Iron 16%

Nutrition Grade A

* Based on a 2000 calorie diet