Bell Pepper and Lentil Salad
Ingredients
- 1/2 lb lentils about 1 cup dried green or brown
- 2 cloves garlic finely chopped
- 1/4 cup vinegar
- 2 Tbsp olive oil or vegetable oil
- 1/4 tsp salt
- 1/4 tsp black pepper ground
- 1 tsp grainy brown prepared mustard (optional)
- 2 bell pepper sweet bell peppers, red & yellow preferred, cored, seeded and cut into 1/2 inch pieces
- 1 carrots (medium), finely chopped
- 1/2 onion (small), finely chopped
- 1/4 cup parsley chopped, fresh (optional)
Instructions
- Rinse the lentils well and pick over to remove any debris or pebbles. Place lentils and garlic in a medium saucepan. Cover with 4 cups water and bring to a boil. Turn heat to medium-low and cover pot. Simmer until lentils are tender but not mushy, about 20 to 25 minutes.
- While lentils are cooking, mix together vinegar, oil, salt, pepper and mustard in a small bowl or glass jar. Set aside.
- Chop the bell peppers, carrot, onion and parsley (optional) and set aside.
- When lentils are done, drain well and place in a large mixing bowl. Let cool for 15 minutes.
- Add chopped vegetables and vinegar/oil mixture to the cooked lentils. Toss all ingredients gently, but well. Refrigerate for 1 hour to let flavors blend, before serving.
Video
Notes
Nutrition Facts for 1 Serving:
Calories 272; Fat 7.6 g; Protein 13.3 g; Carbohydrate 40 g; Sugars 7 g; Fiber 7 g; Sodium 178 mg; Potassium 621 mg.; Iron 22% DV; Vit C 246% DV; Vit K 91% DV; Vit A 86% DV.
Nutrition Facts
Bell Pepper and Lentil Salad
Amount per Serving
Calories
292.4
% Daily Value*
Fat
7.8
g
10
%
Saturated Fat
1.1
g
6
%
Sodium
164.4
mg
7
%
Potassium
735.3
mg
16
%
Carbohydrates
40.4
g
13
%
Fiber
19.1
g
68
%
Sugar
3.9
g
Protein
15.7
g
31
%
Vitamin A
3105.8
µg
345
%
Vitamin C
57.7
mg
64
%
Vitamin K
75
µg
63
%
Calcium
53.8
mg
4
%
Iron
4.8
mg
27
%
* Percent Daily Values are based on a 2000 calorie diet.
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