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Rich Green Lentil Salad with Walnut Oil

 
72

A lovely rich tasting lentil salad. High in protein, fiber and low in saturated fats.

Yield

4

servings

Prep

5

min

Cook

45

min

Ready

60

min

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

Ingredients

1 cup lentils
French green
6 each parsley leaves
fresh spigs
*
1 each bay leaves
prefer. turkish
*
1 pinch thyme
dried
*
2 Tb vinegar
wine
*
2 each scallions, spring or green onions
(scallions) or red onion, finely chopped
1 teaspoon dry mustard
1 x salt
to taste
*
1 x black pepper
to taste
*
cup walnut oil
may substitute light olive oil
3 Tb parsley leaves
fresh chopped
*

Directions

  1. Rinse and/or soak the lentils as required.

  2. Place the lentils, bay leaf, thyme and parsley sprigs and lentils in a saucepan. Cover with boiling water and simmer for 30 to 45 minutes or until the lentils are tender. Be careful not to over cook.

  3. In a salad bowl. Whisk the wine vinegar, onion, dry mustard, salt and pepper together. Add the oil in a thin stream while continuing to whisk.

  4. Add the lentils and gently toss with the dressing. Add the chopped fresh parsley and adjust seasonings to preference.

Serve warm or cold.

Calories: 346 fat: 19g (48% of calories from fat), saturated fat 2g, protein 15g, carbohydrate 32g, cholesterol 0 mg, fiber 16.5g Nutritional benefits: Protein, good carbs, fiber from lentils, omega-3 fatty acids from walnut oil

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 74g (2.6 oz)
Amount per Serving
Calories 33551% of calories from fat
 % Daily Value *
Total Fat 19g 29%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 4mg 0%
Total Carbohydrate 10g 10%
Dietary Fiber 15g 60%
Sugars g
Protein 25g
Vitamin A 2% Vitamin C 6%
Calcium 4% Iron 21%
* based on a 2,000 calorie diet How is this calculated?

 

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