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Pineapple Salsa

Pineapple Salsa

This summer salsa functions as both a dip on its own, and as an accompaniment to fish, chicken, or other meats.
Prep Time 10 minutes
Total Time 10 minutes
Course Side Dish
Cuisine American
Servings 7 people
Calories 46.7 kcal

Equipment

  • 1 cutting board
  • 1 bowl

Ingredients
  

  • 3 cups pineapple diced
  • 1 red bell pepper chopped
  • 1/2 cup red onion diced
  • 1/4 cup cilantro or parsley chopped
  • 1 jalapeño seeds and ribs removed, finely chopped
  • 3 tbsp lime juice from about 1 1/2 limes, more if needed
  • 1/4 tsp sea salt

Instructions
 

  • In a medium serving bowl, combine the pineapple, bell pepper, onion, cilantro, and jalapeño. Add the lime juice and salt, and stir to combine.
  • Season to taste with additional lime juice (for zing) and/or salt (for more overall flavor).
  • For best flavor, let the salsa rest for 10 minutes or longer before serving. It’s best served fresh but keeps well, chilled, for up to 4 days.
  • Change it up: Pineapple alternatives include diced mango, strawberries, cucumber, melon, or, of course, tomatoes (the bell pepper is optional in those variations).

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Pineapple Salsa
Amount per Serving
Calories
46.7
% Daily Value*
Fat
 
0.2
g
0
%
Saturated Fat
 
0.02
g
0
%
Sodium
 
121.1
mg
5
%
Potassium
 
144.3
mg
3
%
Carbohydrates
 
12
g
4
%
Fiber
 
1.6
g
6
%
Sugar
 
8.3
g
Protein
 
0.7
g
1
%
Vitamin A
 
651.7
µg
72
%
Vitamin C
 
58.7
mg
65
%
Vitamin K
 
3.5
µg
3
%
Calcium
 
14.8
mg
1
%
Iron
 
0.4
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword bell pepper, cilantro, Jalapeño Peppers, pineapple, salsa
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Broccoli Tots

Broccoli Tots

A twist on tater tots, these bites are a crowd-pleaser that satisfy both kids and adults.
Prep Time 15 minutes
Total Time 30 minutes
Course Side Dish
Cuisine American
Servings 5 people
Calories 134.6 kcal

Equipment

  • 1 saucepan
  • 1 cutting board
  • 1 knife
  • 1 bowl
  • 1 baking sheet

Ingredients
  

  • oz broccoli cut into small florets
  • 1/4 cup scallions thinly sliced
  • 2 cloves garlic finely diced
  • 2/3 cup cheddar cheese
  • 1 egg beaten
  • 2/3 cup breadcrumbs
  • 1 dash salt
  • 1 dash pepper
  • 2 tsp sriracha or chipotle optional, but recommended

Instructions
 

Tots

  • Fill a medium saucepan with water and bring to a boil. Season with salt.
  • Blanch the broccoli in boiling water for about two minutes.
  • Drain and finely chop the cooked broccoli.
  • In a mixing bowl, add broccoli, scallions, garlic, cheddar, egg, and bread crumbs, and optional hot sauce of choice.
  • Mix well and chill in the refrigerator for 15-20 minutes.
  • Preheat oven to 400 fahrenheit (204 celsius). Brush a baking sheet with oil.
  • Shape the mixture into tot shapes and spread them evenly on the sheet.
  • Bake for 8-9 minutes.
  • Flip and then bake for an additional 8-9 minutes on the other side until golden brown.
  • Enjoy dipped in sriracha or chipotle dipping sauce.

Dipping Sauce

  • 1/4 cup plain greek yogurt
    1/4 cup mayo
    1 tablespoon sriracha or chipotle sauce

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Broccoli Tots
Amount per Serving
Calories
134.6
% Daily Value*
Fat
 
6.7
g
9
%
Saturated Fat
 
3.3
g
17
%
Sodium
 
267.5
mg
12
%
Potassium
 
73.2
mg
2
%
Carbohydrates
 
11.6
g
4
%
Fiber
 
0.8
g
3
%
Sugar
 
1.1
g
Protein
 
6.7
g
13
%
Vitamin A
 
251.1
µg
28
%
Vitamin C
 
2.5
mg
3
%
Vitamin D
 
0.3
µg
2
%
Vitamin K
 
11.8
µg
10
%
Calcium
 
143.8
mg
11
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword broccoli, cheddar, garlic, scallions
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Summer Slaw

Summer Slaw

On a hot day the best side dish for your burger or chicken is a wonderful slaw.
Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Salad, Side Dish
Cuisine American
Servings 6
Calories 128.3 kcal

Equipment

  • 1 knife
  • 1 shredder
  • 1 bowl

Ingredients
  

  • 2 cups cabbage red or green – shredded or thinly sliced
  • 1 apples (green or red) – cut into matchsticks
  • 2 carrots grated
  • 1 red beet shredded or matchstick  (optional)
  • 3 green onions sliced
  • 1/2 cup dried cranberries optional
  • 2 TBSP oil
  • 2 TBSP apple cider vinegar or 1 lemon juiced
  • 1 tsp maple syrup or honey
  • 1 tsp mustard Dijon or brown
  • 1/4 avocado optional
  • 1 dash salt
  • 1 dash pepper

Instructions
 

Salad Directions

  • Shred the cabbage, grate the carrots, slice the green onions, cut apple into matchsticks, cut the beets (if using) and add the dried cranberries (if using).
  •   Add all ingredients to bowl and mix well.

Dressing Directions

  • Add to a glass jar with a lid:
  •  Oil, apple cider vinegar (or lemon juice), maple syrup or honey, mustard, salt/pepper.
  •  Shake jar until well mixed.
  • Shake jar until well mixed.
  • Optional – process in blender if using avocado.
  • Add dressing to salad and toss until coated.
  • Salad will stay in the refrigerator for up to 3days.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Summer Slaw
Amount per Serving
Calories
128.3
% Daily Value*
Fat
 
6.2
g
8
%
Saturated Fat
 
0.6
g
3
%
Sodium
 
47.2
mg
2
%
Potassium
 
251.5
mg
5
%
Carbohydrates
 
19.2
g
6
%
Fiber
 
3.6
g
13
%
Sugar
 
14
g
Protein
 
1.1
g
2
%
Vitamin A
 
3513.4
µg
390
%
Vitamin C
 
13.8
mg
15
%
Vitamin K
 
39.4
µg
33
%
Calcium
 
28.5
mg
2
%
Iron
 
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword apples, beets, cabbage, carrots, slaw
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Chickpea Carrot Salad

Chickpea Carrot Salad

This carrot and chickpea salad recipe is a refreshing and different spin on a carrot salad. It is easy to make and will last in your refrigerator for days. You can also serve this salad over fresh greens with extra oil and vinegar, make a wrap out of it with hummus, or as a sandwich, etc.
Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Course Salad
Cuisine American
Servings 6 people
Calories 200 kcal

Equipment

  • 1 bowl
  • 1 skillet
  • 1 jar

Ingredients
  

  • 2 cans chickpeas 15 ounces each, or 3 cups cooked chickpeas
  • 2 cups carrots grated, about 3/4 pound of 5 to 6 medium carrots, peeled and grated on the large holes of a box grater or in a food processor fitted with a grating attachment
  • 1 cup celery diced
  • 1/2 cup raisins
  • 1/4 cup onion diced
  • 1/2 cup parsley chopped, or cilantro or basil (optional)
  • 1/2 cup pepitas (hulled pumpkin seeds)
  • 1/3 cup extra-virgin olive oil
  • 1/3 cup red wine vinegar
  • 1 clove garlic minced
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper

Instructions
 

Salad

  • In a medium serving bowl, combine the chickpeas, carrots, celery, onions, and herbs. Set aside.
  • Toast the pepitas (pumpkin seeds) in a small skillet over medium heat, stirring frequently, until they are starting to turn golden and make little popping noises, about 5 minutes. Set aside to cool for a few minutes.

Dressing

  • To prepare the dressing, in a glass jar or small bowl, combine the olive oil, vinegar, garlic, salt, and pepper. Shake or whisk until blended and pour all of the dressing over the chickpea mixture. ( or blend the dressing for a creamier dressing).
  • Add the toasted pepitas and raisins to the bowl and stir to combine.
  • For the best flavor, let the salad marinate for 30 minutes or even overnight in the refrigerator.

Notes

  • You can also serve this salad over fresh greens with extra oil and vinegar, make a wrap out of it with hummus, or as a sandwich, etc.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
 
Nutrition Facts
Chickpea Carrot Salad
Amount per Serving
Calories
200
% Daily Value*
Fat
 
14.9
g
19
%
Saturated Fat
 
2.2
g
11
%
Sodium
 
148.1
mg
6
%
Potassium
 
370
mg
8
%
Carbohydrates
 
15.9
g
5
%
Fiber
 
2.9
g
10
%
Sugar
 
2.7
g
Protein
 
2.7
g
5
%
Vitamin A
 
7626.3
µg
847
%
Vitamin C
 
11.2
mg
12
%
Vitamin K
 
100.4
µg
84
%
Calcium
 
37.5
mg
3
%
Iron
 
1.4
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword carrots, celery, chickpea, herbs, pepitas, salad
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Senator Santarsiero Announces $49,405 in State Funds to Rolling Harvest Food Rescue

BUCKS COUNTY – September 26, 2023 – Senator Steve Santarsiero (D-10) today announced $49,405 in state funds were awarded by the Pennsylvania Department of Environmental Protection (DEP) to Rolling Harvest Food Rescue to improve food storage and reduce food waste.

With the funds, provided through the Food Recovery Infrastructure Grant Program, Rolling Harvest will partner with Solly Brothers Farm to purchase a second 10 x 20 walk-in, outdoor refrigerated cooler to increase their safe food storage capacity and to use as a central Food Access Hub for food distribution in the region.

“The work of Rolling Harvest Food Rescue is critical to combatting food insecurity that affects too many individuals and families in Bucks County,” said Senator Santarsiero. “Through partnerships with local farms, Rolling Harvest helps reduce food waste and provide nutritious, local produce to those in need. I proudly supported this grant to increase the organization’s capacity to store thousands of pounds of fresh produce for community members in need.”

“On behalf of all of us with Rolling Harvest Food Rescue, please accept our sincere appreciation in helping us secure the recent $50,000 PA DEP Food Recovery Infrastructure Grant, said Cathy Snyder, Founder and Executive Director of Rolling Harvest Food Rescue. “One of the main barriers to being able to rescue and redistribute perfectly wholesome, healthy surplus food has always been a lack of available cold storage in Bucks County, and beyond. This grant helps remove that barrier by providing us with a new, large cooler facility in a central location, increasing our food recovery efforts with local farmers, food producers, and food retailers to benefit all of our neighbors in need struggling with food insecurity and lacking access to nutrition. Cold food storage means this precious and highly perishable food does not have to be left in the fields or sent to landfills.”

Rolling Harvest Food Rescue connects farmers with food pantries to eliminate waste and meet local demand. The organization works to increase access to donated fresh produce and other healthy foods to area hunger-relief sites that serve the at-risk, food-insecure population by providing local farmers and food producers with free, effective delivery and distribution of their surplus. Additional information about Rolling Harvest Food Rescue can be found on their website.

Food Recovery Infrastructure Grant funds are used for the procurement of eligible equipment to reduce food waste disposal from food retailers, wholesalers, agriculture organizations, farms and cooperatives by repurposing and redistributing apparently safe and wholesome foods to Commonwealth nonprofits that provide food to segments of the public.

For additional information on DEP’s action to reduce food insecurity click here.

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Rolling Harvest Food Rescue Gleans From PA Farmers to Fight Food Insecurity

by Emily Kovach, as reported in PA Eats

For Cathy Snyder, the founder of Rolling Harvest Food Rescue, her big “aha” moment came one day when she popped over to the farmers market to do some shopping after volunteering at a food pantry in New Hope, PA. Seeing the abundance of produce from local farms on offer just half a mile away from the food pantry, where mostly everything was processed and packaged, really affected her.

“This was 12 years ago, and back then at food pantries there really wasn’t anything fresh; it was mostly items pulled off the shelves of supermarkets,” she remembers. “The disconnect was so striking. I wanted to do something about it.”

And do something, she did! Since 2010, Rolling Harvest Food Rescue has gleaned over 4.5 million pounds of produce from farms and distributed it via a complex and nuanced network that stretches across Bucks, Montgomery, Mercer and Huntingdon Counties. But, back in the beginning, it all started with a handful of casual conversations between Snyder and vendors at the farmers market.

Snyder began asking if the farmers had anything extra that she could bring to the food pantry, and soon learned a surprising fact: Farmers almost always grow surplus food in their fields, which often ends up going to waste. Snyder explains it like this: Largely to account for the unpredictability of weather patterns, farmers routinely plant 20% more crops than they’re going to need to satisfy their customer base. If there isn’t the time or labor to harvest the surplus, it can go unpicked and ripen and rot in the field.

After developing relationships with these local farmers, they’d tell Snyder that if she could come to their farm on a certain day and at a specific time, they would fill her van with produce that was perfectly good but wouldn’t fetch top dollar at markets. Thus, the groundwork for Rolling Harvest Food Rescue was laid.

Once Snyder realized that she could help create a bridge between the farmers with the extra food and her neighbors in need, figuring out the logistics of actually making that connection became a puzzle that’s constantly evolving.

“There wasn’t a good logistic infrastructure to capture the surplus produce and get it to people who are desperate for healthier food, but can’t get it because of a lack of transportation or money,” she says. “We realized we needed trucks, coolers and hundreds of volunteers.”

Over the next few years, through Bucks County’s tight-knit communities, Rolling Harvest amassed a huge group of dedicated, diverse volunteers who often will often gather with just a few hour’s notice to glean food from local farms.

“It’s just been an incredible experience!” Synder notes. “We tell farmers, ‘Give us a day and we’ll be there with a team, we’re just that crazy.’”

Generally, the way it works is this: A farmer might text Snyder, letting her know that he has four pallets of corn that he wants to get out of the fields but it’s going to be too ripe to sell. Synder will alert the Rolling Harvest driver, who will head over to pick it up, then might go from there to a nearby orchard that’s got three pallets of surplus peaches. Or sometimes, a whole crew of Rolling Harvest volunteers will show up at the farm and pick in the fields for a few hours. After that point, it’s almost like a triage to figure out the best and fastest way to distribute that produce, rather than have it sit around for too long.

“The trick, and our passion, is to find the right fit for the right product,” Snyder says. “It’s hard because you have to say yes to everything and drop everything at a moment’s notice. At the end of the day you say, ‘Wow, did we really just make that happen?’”

Over time, Rolling Harvest has built out not only its network of farmers, but also its distribution partners, which currently hover around 80 organizations. For food that’s not as fresh, they’ll deliver to the Trenton Area Soup Kitchen which prepares 1,700 meals a day and sets up a small free farmers market. Some produce goes to Fresh Connect, a free mobile farmers market that serves upwards of 1,200 families in the largest pockets of poverty in Bucks County. And, so much of the produce goes to food banks and food pantries, like the one Snyder originally volunteered in, helping to diversify the food supplies there with nutrient-dense fruits and vegetables.

Along the past decade, there have a been a few major turning points for Rolling Harvest Food Pantry. One major one was the creation of what Snyder and her team call “The County Cooler,” a large walk-in refrigerator and freezer that the Bucks County Commissioners donated to local food and hunger relief organizations in 2018.

“It has been a game changer! We now have the equivalent of a well-run and impactful food distribution headquarters that we share with other nonprofits,” Snyder says.

They also received an emergency grant from the Pennsylvania Department of Environmental Protection during Covid to aid with their efforts to keep local farmer’s food (which was, sadly, in extra surplus then, with so many markets and restaurants closed) out of landfills. Rolling Harvest used those funds to purchase refrigerated trucks and another cold storage box, which now lives permanently at Gravity Hill Farm, right over the PA border in Titusville, NJ. The dual locations mean that Rolling Harvest can let their food bank and pantry partners know what’s available, and regardless of those organizations’ storage capacities, they can come pick up fresh produce an hour or two before their distributions.

“We’ll send out an email blast and say, tomorrow morning at this location come with your largest vehicles and strongest volunteers and take what you need,” Snyder says. “In less than 24 hours, we can move thousands of pounds of food as quickly and respectfully as possible. Sometimes it’s that fresh: produce picked up in the morning being distributed to families that same afternoon.”

The Rolling Harvest team has grown to include a handful of paid employees, including Snyder, a full-time food distribution manager, a program director and a nutrition and culinary team that oversees education and outreach programs. But the heart of Rolling Harvest Food Rescue remains the farmers and the volunteers, who’ve created a symbiotic relationship that’s benefited thousands of food-insecure people over the last decade.

“Those are the heroes, the farmers, the volunteers,” Snyder says. “You’re seeing the best of humanity!”

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Roasted Sweet Potato Black Bean Salad

Roasted Sweet Potato Black Bean Salad

A mixture of fresh greens, high fiber quinoa, roasted sweet potatoes and protein rich black beans creates a nutritious and healthy salad.
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course dinner, lunch, Salad
Cuisine American
Servings 4
Calories 270.3 kcal

Equipment

  • 1 roasting pan
  • 1 knife1
  • 1 small pot

Ingredients
  

Salad

  • 2 cups sweet potatoes diced
  • 2 tbsp oil
  • 3/4 cup quinoa
  • 1/2 tsp garlic powder
  • 1 tsp paprika (optional)
  • 8 cups greens mixture of any greens, chopped
  • 1 cup black beans
  • 1 tsp everything bagel seasoning (optional)

Dressing

  • 2 tbsp oil
  • 2 tbsp apple cider vinegar
  • 1 tsp maple syrup or honey
  • 1 lemon juiced
  • 1 tsp mustard brown or dijon
  • 1/4 avocado (optional)
  • 1 dash salt
  • 1 dash pepper

Instructions
 

Salad

  • Preheat oven to 425 degrees F.
  • Wash and dice the sweet potatoes, then lay them on a baking sheet. Drizzle with oil and add seasoning to taste.
  • Roast the sweet potatoes for about 25 minutes, or until tender
  • Cook the quinoa according to package directions. Add salt (to taste), garlic powder, and smoked paprika to the quinoa halfway through the cooking process.
  • Combine the chopped greens, cooked black beans, roasted sweet potatoes, and cooked quinoa together in a large bowl.
  • Toss with the dressing

Dressing

  • Combine the oil, vinegar, maple syrup, mustard, salt, pepper and avocado (if using). Without the avocado place into a glass jar and shake all ingredients.
  • With the avocado, add all ingredients to a blender and blend until creamy.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Roasted Sweet Potato Black Bean Salad
Amount per Serving
Calories
270.3
% Daily Value*
Fat
 
12.2
g
16
%
Saturated Fat
 
1.1
g
6
%
Sodium
 
100.2
mg
4
%
Potassium
 
546.3
mg
12
%
Carbohydrates
 
34.7
g
12
%
Fiber
 
6.6
g
24
%
Sugar
 
3.1
g
Protein
 
7.4
g
15
%
Vitamin A
 
7081.2
µg
787
%
Vitamin C
 
23.8
mg
26
%
Vitamin K
 
9.5
µg
8
%
Calcium
 
46.8
mg
4
%
Iron
 
2.4
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword black beans, greens, quinoa, sweet potatoes
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Heavenly Fruit Salad (Himmel Futter)

Heavenly Fruit Salad (Himmel Futter)

Himmel Futter, which translates to heavenly food, or food of heaven. It’s a dessert with a little bit of everything — crunchy cake, juicy fruits, chewy dates and nuts, and rich whipped sweet cream. We chose this dessert for the days you have an abundance of fruit in your refrigerator and want to use it before it is too late to enjoy. This cake makes a special presentation that that feels decadent and tastes deliciously light.
Prep Time 12 minutes
Cook Time 30 minutes
Total Time 42 minutes
Course Dessert
Cuisine German
Servings 10
Calories 275 kcal

Equipment

  • 1 mixing bowl medium size
  • 1 baking pan 11×7 inch
  • 1 mixing spoon
  • 1 measuring cup
  • 1 knife
  • 1 hand mixer option for homemade whipped cream

Ingredients
  

Date and Walnut Layer

  • 2 eggs
  • 1/2 cup sugar
  • 4 tbsp flour
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 1/4 cup dates dry, pitted and chopped
  • 1/2 cup walnuts chopped

Fruit Salad

  • 2 oranges peeled and cut into bite size pieces
  • 2 apples cut into small cubes
  • 1 banana sliced

Homemade Whipped Cream

  • 1 cup heavy whipping cream cold

Instructions
 

Cake Layer

  • Preheat oven to 350 degrees.
  • In a medium bowl, beat eggs lightly.
  • Add sugar and beat thoroughly, until mixture is light.
  • Add flour, baking powder, salt, dates and walnuts, and stir to combine.
  • Place in a greased 11-by-7-inch pan and bake in preheated oven for 30 minutes or until nicely browned. The cake does not rise and will be a thin layer.
  • Let the cake cool.

Fruit salad

  • Peel the oranges with a knife to remove all the white pith, and cut them in small segments.
  • Cut the peeled bananas into 1/2 inch slices quartered.
  • Cube the unpeeled apples.
  • Combine all fruit.

Whipped Cream

  • Pour heavy whipping cream into the cold bowl and whisk on high speed until medium to stiff peaks form, about 1 minute. Do not over beat.

Himmel Futter

  • Break the cake layer into pieces and place on a platter.
  • Arrange the fruit salad over the top.
  • Cover the fruit salad with the whipped cream.

Notes

Optional:  Make a fruit salad with whatever fruit is in your refrigerator.
Note: For quicker preparation used the spray canned whipped cream.
The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Heavenly Fruit Salad (Himmel Futter)
Amount per Serving
Calories
275
% Daily Value*
Fat
 
13.5
g
17
%
Saturated Fat
 
6.1
g
31
%
Sodium
 
178.7
mg
8
%
Potassium
 
313.2
mg
7
%
Carbohydrates
 
38.5
g
13
%
Fiber
 
3.8
g
14
%
Sugar
 
30.2
g
Protein
 
3.9
g
8
%
Vitamin A
 
486.5
µg
54
%
Vitamin C
 
16.9
mg
19
%
Vitamin D
 
0.6
µg
3
%
Vitamin K
 
2.3
µg
2
%
Calcium
 
70.9
mg
5
%
Iron
 
0.8
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cake, dates, fruit, fruit salad, walnuts, whipped cream
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Bell Pepper & Lentil Salad

Bell Pepper and Lentil Salad

These small, gluten-free legumes pack a healthful punch. Lentils are rich in vitamins, minerals and fiber, without the fat or cholesterol of red meat. Lentils are a plant-based protein that are affordable, nutritious and can suit any cuisine or flavor.
Prep Time 25 minutes
Cooling lentils and refrigeration 1 hour 15 minutes
Total Time 1 hour 40 minutes
Course Main Course, Salad, Side Dish
Cuisine American
Servings 4
Calories 266.1 kcal

Equipment

  • 1 sauce pan with cover
  • 1 knife
  • 1 cutting board

Ingredients
  

  • 1 cup lentils dried green or brown
  • 2 cloves garlic finely chopped
  • 1/4 cup vinegar red preferred
  • 2 tbsp olive oil or vegetable oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp mustard brown prepared mustard
  • 2 bell pepper red or yellow preferred, cored, seeded ad cut into 1/2 inc pieces
  • 1 carrot medium, finely chopped
  • 1/2 onion small, chopped
  • 1/4 cup parsley fresh chopped (optional)

Instructions
 

  • Rinse the lentils well and pick over to remove any debris or pebbles.  Place lentils and garlic in a large 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 25minutes.
  • 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.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition Facts
Bell Pepper and Lentil Salad
Amount per Serving
Calories
266.1
% Daily Value*
Fat
 
7.8
g
10
%
Saturated Fat
 
1.1
g
6
%
Sodium
 
178.3
mg
8
%
Potassium
 
683.6
mg
15
%
Carbohydrates
 
36.1
g
12
%
Fiber
 
16.8
g
60
%
Sugar
 
4.9
g
Protein
 
13.5
g
27
%
Vitamin A
 
4747.2
µg
527
%
Vitamin C
 
85.6
mg
95
%
Vitamin K
 
73.3
µg
61
%
Calcium
 
49.6
mg
4
%
Iron
 
4.3
mg
24
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword bell pepper, bell peppers, lentils, salad
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