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Mediterranean Lentil Salad















Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber


¾ cup lentils, green
dried, you want to end up with 2 cups cooked
2 cups water
3 ounces sweet red bell peppers
roasted, chopped, or you can roast yourself
2 tablespoons onions
finely minced
2 cloves garlic
medium, pressed
8 tablespoons basil
fresh chopped, about 1/2 cup
cup walnuts
coarsely chopped
3 tablespoons balsamic vinegar
1 tablespoon lemon juice
2 tablespoons olive oil, extra-virgin
8 ounces dandelion leaves
young, or or arugula, chopped, optional
½ teaspoon salt
to taste
¼ teaspoon black pepper
cracked to taste


Wash lentils, remove any foreign matter, and drain.

Combine lentils, 2 cups lightly salted water in medium saucepan.

Bring to a boil.

Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm.

Cook gently so lentils don't get mushy.

When done, drain any excess water, and lightly rinse under cold water.

Continue to drain excess water.

Mince onion and press garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.

Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar and 2 tablespoons olive oil.

Season with salt and pepper to taste.

Marinate for at least 1 hour before serving.

Toss dandelion or arugula with 2 tablespoons olive oil, 1 tablespoon lemon juice, salt and pepper.

Serve on plate with lentils.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 241g (8.5 oz)
Amount per Serving
Calories 28142% of calories from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 316mg 13%
Total Carbohydrate 10g 10%
Dietary Fiber 13g 52%
Sugars g
Protein 26g
Vitamin A 24% Vitamin C 83%
Calcium 8% Iron 23%
* based on a 2,000 calorie diet How is this calculated?


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