Garden Veggie-Lentil Salad

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* Exported from MasterCook *

 

Garden Veggie-Lentil Salad

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 19 oz can brown lentils or 2 cups cooked lentils

1 jalapeno pepper or 2 tbsp drained, chopped

canned jalapenos

1/2 small red onion

1 large sweet pepper, preferably yellow

8 baby carrots or thin peeled carrots

2 tablespoons olive oil

3 cloves garlic, minced or 1 tsp bottled minced

garlic

1 cup fresh or frozen peas

2 tablespoons lemon juice

2 teaspoons ground cumin

1/4 teaspoon salt

1/4 teaspoon cayenne pepper (optional)

1/2 cup fresh mint or coriander (optional) -- chopped

 

Drain canned lentils, then rinse with cold water. Place in a large

salad bowl. If using fresh jalapeno, remove seeds and finely chop.

Finely chop onion. Core and seed sweet pepper, then chop. Thinly

slice carrots.

 

Heat 1 tbsp oil in a large frying pan set over medium heat. Add

onion, carrots and garlic. Saute, stirrring occasionally, until onion

is softened, about 5 mins. Stir in jalapeno, sweet pepper and peas.

Saute for another 2 mins. Remove from heat and add to lentils.

 

In a bowl, whisk 1 tbsp oil with lemon juice, cumin, salt and cayenne,

if using. Stir into salad. Taste and add more salt, if needed. If

making ahead, cover and refrigerate up to 2 days, then add mint, if

using, just before serving.

 

Source:

" Chatelaine - May 2001 "

Copyright:

" MC Formatted by Lily AmandasMom971 "

 

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Per serving: 73 Calories (kcal); 7g Total Fat; (82% calories from

fat); trace Protein; 3g Carbohydrate; 0mg Cholesterol; 136mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit;

1 1/2 Fat; 0 Other Carbohydrates

 

NOTES : Lentil Tip: Lentils are an inexpensive source of protein,

carbohydrates and dietary fibre. Once cup of cooked drained lentils

has 243 calories, a whopping 19 grams of protein, 7 milligrams of iron

and only 1 gram of fat.

 

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