Lentil and Herb Salad

Lentils are popular across Italy, where they are grown in Umbria in the north and Puglia and Sicily in the south. Technically not a "bean," lentils are legumes. Unlike beans, lentils require no soaking, so this salad is quick and easy to prepare. Serve as a side salad, or add a cup of diced mozzarella, and it makes a light main dish.

Yield: 7 servings (serving size: about 1/2 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 127
  • Calories from fat: 28%
  • Fat: 3.9g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 0.4g
  • Protein: 6.4g
  • Carbohydrate: 17.6g
  • Fiber: 4.2g
  • Cholesterol: 0.0mg
  • Iron: 1.7mg
  • Sodium: 178mg
  • Calcium: 28mg

Ingredients

  • 1 cup dried lentils
  • 1/2 cup finely chopped red onion
  • 2 tablespoons finely chopped fresh flat-leaf parsley
  • 1 tablespoon finely chopped fresh basil
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 3 tablespoons red wine vinegar
  • 2 tablespoons olive oil

Preparation

  1. Place lentils in a large saucepan. Cover with water to 2 inches above lentils; bring to a boil. Reduce heat, and simmer 45 minutes or until tender. Drain well.
  2. Place lentils in a large bowl. Stir in onion and next 4 ingredients (through pepper). Add vinegar and oil; toss well. Serve at room temperature.
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