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Warm Lentil and Tomato Salad

41 Reviews
90% would make this recipe again

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.

Preparation : 10 min Cooking : 25 min
250 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

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
2 tbsp fresh dill, chopped 4 g
23 mL Classic Vinaigrette 1 1/2 tbsp
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

per 1 Serving (250g)

Amount

% Daily Value

Calories

250

Fat

9 g

14 %

Saturated 1.2 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

37 %

Vitamin C

33 %

Calcium

5 %

Iron

35 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1
Meat and Alternatives 1 ½
Fats 1 ½

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Members' Reviews

41 Reviews (40 with rating only ) 90% would make this recipe again
Gyro2
january 14, 2011 | I would make this recipe again

A very tasty salad...I like the addition of the dill.

Useful 0

Top Reviews

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Gyro2
january 14, 2011 | I would make this recipe again

A very tasty salad...I like the addition of the dill.

Useful 0