Jul 20, 2014

Lentil Salad




This healthy salad is made with cooked lentils and diced fresh diced carrots, celery, bell pepper, onion, parsley and lemon juice – perfect to make ahead for lunch for the week as the flavors only get better overnight. It's also vegan, high in fiber, protein and only about 100 calories per serving.


I've LOVE making my chicken and lentil soup, but I was never really a fan of using lentils in a salad (I'm a picky legume eater). But the other day I bought a small lentil salad at my local health food store to try and take to the beach and really enjoyed it, but I paid twelve dollars a pound for it (for a small container). For that price I'll make it myself for a fraction of what I paid, plus this makes a lot so you'll get a few meals out of it. If you're not a fan of lentils, you can use any legume such as white beans, chick peas or a mix.



Lentil Salad
Skinnytaste.com
Servings: 5 • Size: scant cup • Old Points: 1 pts • Points+: 3 pts
Calories: 102 • Fat: 3 g • Carb: 20 g • Fiber: 9 g • Protein: 7 g • Sugar: 1 g
Sodium: 255 mg • Cholesterol: 0 mg

Ingredients:

  • 1 cup dry brown lentils
  • 1 bay leaf
  • 2 sprigs fresh thyme
  • 1 cup finely diced carrots
  • 1/3 cup finely diced celery
  • 1/4 cup finely diced red bell pepper
  • 1/4 cup finely diced red onion
  • 1/4 cup minced parsley
  • 1 clove garlic, minced
  • 5 tbsp lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon kosher salt
  • fresh ground black pepper

Directions:

In a medium saucepan combine lentils, bay leaf, and thyme. Add enough water to cover by 1 inch. Bring to boil, reduce heat and simmer uncovered until lentils are tender but not mushy, about 16 to 20 minutes.


Drain lentils and discard bay leaf. Place in a large work bowl with carrots, celery, red pepper, red onion, parsley, garlic, lemon juice, olive oil, salt and pepper. Toss to combine and serve chilled or room temperature.

Makes 4 1/2 cups.

59 comments :

  1. Could I use vinegar instead of the lemon juice and dried parsley? I don't have either! :(

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    1. Sure, you can add any fresh herb like chives or whatever you like!

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  2. maybe a rice vinegar, or a champagne vinegar would be nice n lite

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    1. Hmmmm...I have some of that. Maybe I will give it a shot.

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  3. This looks similar to the yummy salad at Costco. Instead of lentils, it is quinoa with some cilantro as well. I've been meaning to recreate the yummy goodness and this looks like a great starting point! Thanks again!

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    1. Quinoa would be great in place of lentils for a quinoa salad!

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  4. I have made this using both lentil and quinoa....very good!!

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  5. I wonder if this would work as well with green lentils? I bought them about a year ago, and never used them. Gina, do you have any thoughts?

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  6. I have only cooked lentils once and was left unsure as to if I had overcooked them. This recipe looks so fresh, tasty and healthy that I just might have to try again. And this would easily accommodate whatever veggies I happen to have on hand!

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    1. Yes, you can really add whatever you like!

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  7. Yum! Lentils are one of my favorite vegetarian protein sources, and I'm always looking for new ways to cook them. Thanks for the recipe!

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  8. Yum this looks like a recipe we made in cooking class! My mouth is watering just thinking about it!

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  9. This would work great with green or black lentils too, red would be too mushy. I think this would also be lovely topped with some fresh soft goat cheese!

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  10. Beautiful colours, this is the kind of dish that makes you happy just looking at it, and I bet it tastes fantastic as well :D x

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  11. Just made this to snack on orbforblunches this week. I may add a little bit of steamed kale, too. Thanks for sharing!! :)

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    1. Or. For. Lunches. Not sure why my phone put Bs in all my spaces!!

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  12. Mmmm.....glad i saw this...i have 2 bags of lentils i had no idea what to do with besides soup lol. Ill add shredded zuchinni and cauliflower!!!! :)

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  13. This sounds good!
    http://iolablog.com/

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  14. Just made this up for lunches for tomorrow and I really like this recipe. I had a few small changes; green lentils instead of brown, and added a half tsp of ground cumin. Nice zesty dressing.

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  15. The salad looks delicious and it may be hard to make, but I want to learn.

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  16. Can I use red lentils instead of brown ?

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    1. In my experience, red lentils will get too mushy and soft. I would go with brown, green or even French lentils

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  17. can't eat onions or green onions what can I use instead

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  18. This came right on time since I started slow carb eating. I was getting tired of plain lentils. Thank you!

    P.S. I TOTALLY get the cost factor. I bought a small legume salad for $6 and I'm pretty sure it was maybe a little more than a quarter of a pound.

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    1. And they are so inexpensive to make yourself!

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  19. I have been seeing a lot of lentil salad and I really wanted to try it, this recipes looks like it will fit the bill! I also love how colorful it is!

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  20. Oh this looks so good! I can't wait to try it!

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  21. I think it would be great with wild rice, too. It's also a high protein grain.

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  22. Sounds great! I'm going to have to try this. Thanks

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  23. I love lentils and am definitely not picky when it comes to legumes. I will be giving this one a try for sure!

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  24. Oh, yes! This sounds wonderful. Can't wait to try it out, thanks for sharing :)

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  25. I only have a can of lentils, do you think that would make it too mushy?

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  26. Is this by chance the salad at Whole Foods? I love that salad and have tried to replicate it myself. Thanks for the recipe!

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    1. No, I don't live near whole foods.

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  27. this looks great! I may try a mix of legumes. My local high end grocery sells a mixed bean salad that is really great, I bet this will be similar. thanks for the recipe!

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  28. Made this tonight for a side dish and it was awesome! My two-year old loved it! I added cumin to the dressing, and used tarragon vinegar instead of lemons (still used 5 TB). I was delicious, and a great low-point dish. Can't wait to have leftovers.

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  29. Looks awesome! My kind of salad!

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  30. Thank you for this recipe, your lentil salad looks very refreshing. I found that adding feta cheese really adds a tasty flavor to the lentils too. Here is the recipe for Lentil Salad with FETA you could try:

    For the cooked green lentils:
    1 lb. green lentils
    1 carrot, halved
    1 celery stalk, cut into 3 pieces
    1 yellow onion, peeled and halved
    About 5 fresh flat-leaf parsley sprigs

    1 red onion, chopped
    1 roasted red bell pepper, seeded and chopped
    2/3 cup chopped fresh flat-leaf parsley
    2 Tbs. red wine vinegar
    1 Tbs. olive oil
    1/2 cup crumbled FETA cheese
    Salt and freshly ground pepper, to taste

    Directions:
    Cook the lentils
    In a large saucepan over medium-high heat, combine the lentils, carrot, celery, yellow onion, parsley sprigs and 8 cups water. Bring to a boil, reduce the heat to medium-low, cover, and simmer until the lentils are tender and the liquid has been absorbed, 30 to 35 minutes. Remove and discard the vegetables. Spoon out 2 1/2 cups of the lentils for the salad. Set aside the remaining lentils to cool before storing for later use (see Storage Tip below).

    Prepare the salad
    In a bowl, stir together the red onion, bell pepper, chopped parsley and the 2 1/2 cups lentils. Stir in the vinegar and olive oil. Add the feta and toss to combine. Season with salt and pepper and serve immediately. Serves 4 (makes about 6 cups cooked lentils total).

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    1. Thanks for sharing, I love feta anything!!

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  31. How do you dice the veggies so small? Food processor? Thanks!

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  32. I used 1 tsp regular salt and it was WAYYYY too salty. Otherwise it would be a really good salad. I'll make it agian with half the salt.

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  33. This looks amazing! Love your creativity in your recipes! Thank you for the inspiration for new bloggers like me!!

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  34. Loved this- just like all your recipes!! Thank you!!

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  35. Gina, you're such a gift...thanks so much for your thoughtful beautiful posts. I started to do a 3 day juice cleanse & felt so great did it for 5 days...OMG! I'm a very healthy chef... boy was I ever shocked at what came out of me, holy cow! Come on, guys I was amazed at how wonderful I felt & how clear my eyes were...I ate a small amount of veg a day, that was it. Really I had to force myself to drink my last "juice" of the day. I suggest people to try it, of course if your Dr says your healthy enough, blah-blah. All of you w/belly pouching issues, do this & cut the carbs...flat as a pancake, but don't eat them, LOL! I'm making this dish NOW, I love all legumes, I don't add salt to anything as there's so much in everything...also the post who didn't want onions, maybe radishes could add a lil' kick...xo girl

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    1. Andrea, What juice cleanse did you do? I am looking for a good cleanse even though I am 99% vegetarian and a very clean eater. My metabolism needs a kick in the pants (age, menopause thyroid etc).
      I'd love to know. Thanks!

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  36. i wasn't even going to fool around and DOUBLED the recipe! lol!
    i knew it was going to be a good one.
    these are the kinds of salad i pay big money for from a whole food deli as a treat. yeah for the recipe!
    the only change i made was a full head of roasted garlic.
    this is a perfect salad for a hot summer day! i made mine early this morning and now i'm enjoying it at lunch as i type this. :) yum!
    thanks for the recipe! pinned it, going to twitter it.
    tracie

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  37. Gina.. how on earth do you dice your carrots that small? PLEASE tell me there is a tool for that... lol... I bought my spiralizer cause of you... and LOVE LOVE LOVE it and have sold at least 10 to my friends... is there something that will dice carrots? thanks Judy

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  38. My bag of small green lentils from Trader Joe's says that it is 170 calories for 1/4 cup dry. This would be 680 calories for just the lentils in the recipe. Did I buy the wrong type for this recipe? I cannot wait to try this so I hope I didn't mess up!!

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  39. This turned out really tasty! The lemon was more sweet than acidic, which I didn't expect. On a whim, I added chopped, dried cranberries to this salad, which I really thought tasted good.

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  40. Sooo tasty. Served this as a side with SkinnyTaste Healthy Baked Chicken Nuggets for dinner tonight. I honestly thought, my husband would not eat it, but he actually liked it. Already excited about the leftovers for lunch tomorrow.

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  41. This is great, now I can make my own for around 1/10th the price! I was previously buying the pre made from the supermarket which ends up quite costly.
    I love the idea of adding feta too. I will probably serve with some rustic thin toasted bread, can't wait!

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  42. I made this yesterday and have it for lunch today! It is so simple and good! I followed one of the suggestions and added cumin because I love it. I eat lentils a lot over the winter but now I have a perfect summer recipe! Thank you.

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  43. Another great recipe Gina! I made a few substitutions and it was still great. I substituted red onions with green scallions and parsley with cilantro. I only sauteed 1/2 the peppers and reserved the other 1/2 to add once dish was cool for extra crunchiness. I also reserved 1/2 the lemon juice to make a lemon vinaigrette which I added to cooled salad along with reserved peppers, extra cilantro, extra scallions and a dash of cumin....delicious and packed with nutrition!

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  44. This was delicious! I can't wait to top it with grilled chicken. For someone that is sensitive to acidy fruits do you have suggested alternative to the lemon?

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  45. Cooked the lentils with vegetable broth intead of water for more flavor.

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