Recipes

Lentil Salad With Carrots, Yellow Tomatoes and Bell Peppers

Written on January 01, 2005

Healthy Bonus: Fiber and protein from the lentils; vitamin A from the carrots

1/2 lb. brown lentils, rinsed
2 bay leaves
2 cloves garlic, peeled and minced
1 yellow bell pepper, cored, seeded and diced into 1/2-inch pieces
1 red bell pepper, cored, seeded and diced into 1/2-inch pieces
1/2 cup diced carrot
1/2 cup chopped yellow or beefsteak tomato
1/3 cup crumbled reduced-fat-feta
1/4 cup thinly sliced kalamata olives
1/4 cup diced red onion
1/4 cup fresh chopped parsley
1/4 cup red wine vinegar
2 tbsp olive oil
3/4 tsp salt
1/4 tsp freshly ground black pepper

Place lentils, bay leaves and garlic in a large saucepan. Add water to cover and bring to a boil. Turn heat to medium-low, cover and simmer for 30 to 40 minutes, until lentils are tender. Drain, discarding bay leaves. Transfer to a bowl. Add peppers, carrot, tomato, feta, olives, onion and parsley. Toss to combine. In a separate bowl, whisk together vinegar, oil, salt and black pepper. Pour over lentil mixture and toss.

Nutritional analysis per serving (Serves 4): 315 calories, 19.3 g protein, 40 g carbohydrate, 10.2 g fat (1.9g saturated fat), 19.8 g fiber.