Red Lentil Salad

Pack a salad with lentils and get a good supply of vitamins A and B along with iron. Quick-cooking, hulled Red Chief legumes are used in this recipe from Heidi Timmons. She began using the ingredient in salads when she moved from Chile to Washington, where the nation's largest crop of lentils is produced in great variety in the Palouse area.

Yield: Makes 6 to 8 servings
Recipe from Sunset

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Nutritional Information

Amount per serving
  • Calories: 147
  • Calories from fat: 34%
  • Protein: 8.5g
  • Fat: 5.6g
  • Saturated fat: 1.8g
  • Carbohydrate: 17g
  • Fiber: 3.5g
  • Sodium: 105mg
  • Cholesterol: 7.9mg

Ingredients

  • 1 cup Red Chief or regular brown lentils
  • 1/3 cup balsamic vinegar
  • 2 tablespoons olive oil
  • 2 cloves garlic, pressed or minced
  • 3/4 cup coarsely chopped red or yellow bell peppers
  • 3/4 cup thinly sliced green onions
  • 3/4 cup halved cherry tomatoes
  • 3/4 cup diced (1/4 in.) cucumber
  • 1/2 cup chopped fresh basil leaves
  • 1/2 cup crumbled feta cheese
  • Salt and pepper

Preparation

  1. 1. Sort lentils and discard any debris. Rinse and drain lentils.
  2. 2. In a 2- to 3-quart pan, bring about 1 quart water to a boil over high heat. Add lentils, stir to separate, and simmer, uncovered, just until they are tender to bite but not soft, 5 to 10 minutes for Red Chiefs, 20 to 30 minutes for regular lentils. Drain.
  3. 3. Mix vinegar, oil, and garlic. Pour over warm lentils and gently mix. Let stand until cool.
  4. 4. Add bell peppers, onions, tomatoes, cucumber, basil, and feta cheese. Mix gently with lentils. Pour into a serving bowl. Add salt and pepper to taste.
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