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.
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.
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