Lentil and Vegetable Salad

1. Lentil and vegetable salad is a nutritious and healthy option for those who value wholesome meals. It’s perfect for lunch, dinner, or as a side dish. Rich in plant protein, vitamins, and minerals, it’s an excellent choice for vegetarians and vegans.

2. Ingredients

• 1 cup green lentils
• 2 carrots, diced
• 2 celery stalks, diced
• 1 red onion, finely chopped
• 2 tomatoes, diced
• 1 bunch parsley, chopped
• 4 tablespoons olive oil
• 2 tablespoons wine vinegar
• Salt and pepper to taste

3. Recipe History Lentil salads have been a staple in many cultures for centuries due to their affordability, nutritional value, and versatility. This modern version combines fresh vegetables and a simple dressing to highlight the natural flavors and textures of the ingredients.

4. Tips and Advice

• Lentil Preparation: Ensure the lentils are cooked but still firm to maintain their shape in the salad.
• Vegetable Variations: Add bell peppers, cucumber, or roasted vegetables for extra flavor and texture.
• Dressing: For a different twist, try balsamic vinegar or lemon juice instead of wine vinegar.

5. Nutritional Information (per serving)

• Calories: Approximately 250 kcal
• Protein: 10 g
• Fat: 14 g
• Carbohydrates: 22 g
• Fiber: 7 g
• Sugars: 4 g

6. Preparation Time and Servings

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Servings: 4

7. Ingredient Substitutions

• Lentils: Use brown or black lentils; cooking times may vary.
• Oil: Substitute with avocado oil or flaxseed oil for different health benefits.

8. Adjusting Portions

• More: Double the ingredients for a larger batch.
• Less: Halve the ingredients for a smaller portion.

9. Seasonality This salad can be enjoyed year-round, making it a versatile addition to any meal plan.

10. Dish Presentation Serve the salad in a large bowl with a garnish of extra parsley or avocado slices. It can be paired with grilled meats, fish, or enjoyed on its own as a main dish.

11. Preparation Method

1. Cooking the Lentils:

• Rinse Lentils: Rinse the lentils under running water.
• Cook Lentils: In a large pot, bring water to a boil and add the lentils. Cook over medium heat for about 20-25 minutes until the lentils are tender but not mushy. Drain and set aside to cool.

2. Preparing the Vegetables:

• Dice Vegetables: While the lentils are cooking, dice the carrots, celery, red onion, and tomatoes.
• Chop Parsley: Chop the parsley.

3. Mixing Ingredients:

• Combine Ingredients: In a large bowl, combine the cooled lentils with the diced vegetables and chopped parsley.
• Add Dressing: Add the olive oil and wine vinegar.
• Season: Season with salt and pepper to taste.
• Mix: Gently toss all ingredients to ensure the salad is evenly coated with the dressing.

4. Serving:

• Serve Cold: Serve the salad cold, either as a main dish or as a side to meats or fish.
• Garnish: Optionally, garnish with extra parsley or avocado slices.

12. Cooling and Serving

• Cooling: Allow the salad to cool completely before serving for the best flavor.
• Serving: Serve chilled, garnished with extra parsley or avocado slices.

13. Reviews and Testimonials

• “This lentil salad is a fantastic addition to our family dinners. It’s fresh, healthy, and delicious!” – Anna
• “I love the combination of lentils and vegetables. It’s a hearty and satisfying meal.” – Michael
• “Easy to make and full of flavor. Perfect for meal prep!” – Kasia

Frequently Asked Questions

• Can I use other types of lentils? Yes, you can use brown or black lentils, but cooking times may vary.
• How long can I store the salad? Store the salad in an airtight container in the refrigerator for up to 3 days.
• Can I make this salad ahead of time? Yes, it can be made a day in advance, which allows the flavors to meld together even more.

Summary Lentil and vegetable salad is a healthy and delicious choice for any meal. Its simple preparation and nutritious ingredients make it a go-to dish for those seeking a wholesome and flavorful option. Enjoy this versatile and satisfying salad!

Print