Colorful Lentil Salad with Walnuts & Herbs Recipe

Looking for an easy Colorful Lentil Salad with Walnuts & Herbs recipe? Learn how to make Colorful Lentil Salad with Walnuts & Herbs using healthy ingredients.


Submitted by micanoel

Makes 4 servings



http://www.thekitchn.com/thekitchn/salad/lunch-recipe-colorful-lentil-salad-with-walnuts-herbs-153889

Recipe Ingredients for Colorful Lentil Salad with Walnuts & Herbs

1 pound (2 to 2 1/4 cups) dry Umbrian or green French lentils
2 cups low sodium chicken broth (optional)
2 cups water
1/2 cup Tomatoes, Sun-dried, Packed In Oil, Drained
1 large yellow onion
3 bell peppers (ideally a mix of orange, yellow, and red)
3 cloves garlic
2 tablespoons olive oil, divided
1 cup flat parsley leaves, roughly chopped
1 cup mint leaves, roughly chopped
1 1/2 ounces Parmesan cheese, divided (omit for a vegan salad)
1 (58 g) 1 lemon, juiced and zested (fruit+(2-1/8"+dia))
2 tablespoons pomegranate molasses (make sure it is pure pomegranate molasses with no added sugar)
2 teaspoons flaky or kosher salt, or more to taste
1 Freshly ground black pepper

Recipe Directions for Colorful Lentil Salad with Walnuts & Herbs

  1. Rinse the lentils well and place them in a saucepan. Add the chicken broth, if using, or simply cover them with about 4 cups of water. Salt lightly. Bring to a boil then lower the heat and cover the pot, and cook the lentils for about 25 to 30 minutes. Test them after 20 minutes; cooking time will vary according to freshness and age of the lentils. You should turn off the heat when the lentils are toothsome and tender, but not yet mushy or falling apart. When the lentils are done cooking, spread them out on a baking sheet to cool.

  2. Meanwhile, finely chop the sun-dried tomatoes and place them in a heatsafe container. Pour about 1/2 cup of boiling water over the tomatoes and set them aside to steep.

  3. Dice the onion, and clean out the bell peppers and dice them as well. Finely mince the garlic. Heat about 1/4 cup of olive oil in a sauté pan over medium heat and add the onion, bell peppers, and garlic. Cook for 4 to 6 minutes, or until the onion is just beginning to be translucent, but the peppers have not yet lost their snap or color.

  4. Turn off the heat and mix the onion mixture with the lentils in a large bowl. Drain the tomatoes (reserve about 1/4 cup of the steeping liquid) and stir them in, as well as the toasted walnuts, chopped parsley and mint, and the lemon zest. Grate about 1 ounce of the Parmesan cheese and stir this in as well.

  5. In a smaller bowl or measuring cup, whisk together the remaining 1/4 cup olive oil, the 1/4 cup of steeping liquid from the sun-dried tomatoes, the lemon juice, and the pomegranate molasses. Toss this dressing with the lentils. Taste for seasoning, and stir in salt and pepper.

  6. Spread the lentils on a serving plate or in a bowl, and use a vegetable peeler to shave the remaining Parmesan into flakes. Sprinkle these over top and serve.

Categories

Salads, Side Dish

Nutrition Facts
Serving Size 590.1g
Amount Per Serving
Calories
574
Calories from Fat
121
% Daily Value*
Total Fat
13.4g
21%
Saturated Fat
3.1g
15%
Trans Fat
0.0g
Cholesterol
9mg
3%
Sodium
1417mg
59%
Potassium
852mg
24%
Total Carbohydrates
81.6g
27%
Dietary Fiber
16.4g
66%
Sugars
11.0g
Protein
33.2g
Vitamin A 103% Vitamin C 291%
Calcium 23% Iron 33%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Very low in cholesterol
  • High in dietary fiber
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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