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Lentil and Bell Pepper 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.
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Prep Time 25 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 40 minutes
Course Main Course, Salad, Side Dish
Cuisine American, Mediterranean
Servings 4
Calories 206 kcal

Equipment

  • 1 saucepan with cover
  • 1 knife
  • 1 cutting board
  • 1 colander

Ingredients
  

  • 1 cup lentils dried green or borwn
  • 2 cloves garlic finely chopped
  • 2 bell peppers red or yellow, cored, seeded and cut into 1/2 inch pieces
  • 1 carrot medium, finely chopped
  • 1/2 onion small, chopped
  • 1/4 cup vinegar red preferred
  • 1 tsp mustard
  • 1/4 cup parsley fresh, chopped
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions
 

  • Rinse the lentils well and pick over to remove any debris or pebbles.
  • Place lentils and garlic into 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 20-25 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 and set aside.
  • When lentils are done, drain well and place into a large mixing bowl. Let cool for 15 minutes.
  • Add chopped vegetables and vinegar/oil mixture to the cooked vegetables.
  • Toss all ingredients gently, but well.
    Refrigerate for 1 hour to let the flavors blend before serving.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

oxalates: 17mgCalories: 206kcalCarbohydrates: 36gProtein: 14gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.1gSodium: 177mgPotassium: 757mgFiber: 17gSugar: 5gVitamin A: 4440IUVitamin C: 82mgVitamin E: 1mgVitamin K: 17µgCalcium: 48mgIron: 4mgMagnesium: 73mgPhosphorus: 253mgSelenium: 5µgZinc: 3mg
Keyword bell pepper, lentils, salad
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