Warm Lentil and Tomato Salad

Warm Lentil and Tomato Salad

A lentil and tomato salad with dill.

In Italy, lentils are a traditional offering on New Year's tables as a symbol of prosperity and luck - their shape is thought to be reminiscent of coins.

2 servings
Preparation 10 min
Cooking 25 min

250 calories per serving 


Ingredients

1/2 cup green-brown lentils (dried), rinsed and drained   90 g
1 clove garlic, chopped or pressed    
1/2 tsp salt   3 g
2 tomatoes, deseeded and diced   240 g
2 green onions/scallions, chopped   30 g
2 tbsp fresh dill, chopped   4 g
1 1/2 tbsp Classic Vinaigrette (Recipe)   23 mL
1/8 tsp ground pepper   0.4 g

Method

  1. Rinse and drain the lentils, then put them in pot. Chop or press the garlic, then add it to the pot. Add half of the salt, then add water to cover the surface of the lentils. Bring to a boil, then reduce the heat and simmer, uncovered, until the lentils are just tender, 20 to 25 minutes.
  2. While the lentils are cooking, dice the tomatoes, discarding the seeds, then put them in a salad bowl. Chop the scallions and dill, then add them to the bowl. Pour the Classic Vinaigrette over the salad. Add the remaining salt and pepper.
  3. Drain the lentils, then toss them with the salad. Adjust the seasoning then serve.

Remarks

The leftover salad is just as good cold, the next day.

Nutrition Facts Table

Nutrition Facts

per 1 serving (260g)

Amount

% DV*

* DV = Daily Value

Calories

250

Fat

9 g

14 %

Saturated 1 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

510 mg

21 %

Carbohydrate

31 g

10 %

Fibre

7 g

28 %

Sugars

5 g

Protein

13 g

Vitamin A

35 %

Vitamin C

35 %

Calcium

4 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Source of :
Pantothenic Acid, Selenium, Vitamin B2
Good source of :
Copper, Magnesium, Niacin, Phosphorus, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Zinc
Excellent source of :
Fibre, Folacin, Iron, Manganese, Potassium, Vitamin A, Vitamin K

More info


This recipe is in the following categories: Beans/Legumes | First courses/Appetizers | Lunch box | Halal | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian | Picnic | Italian

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