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French Lentil Salad


French Lentil Salad

French Lentil Salad

Two healthy carb foods, lentils and walnuts, star in this fiber-packed, protein-rich salad. Tote this along for lunch, but let it sit at room temperature for about 30 minutes before you eat it–the flavors will be even more pronounced.

Yield

Makes 4 servings

Ingredients

1-1/2 cups dried lentils, sorted, rinsed and drained*
1/4 cup chopped walnuts
4 green onions, finely chopped
3 tablespoons balsamic vinegar
2 tablespoons chopped fresh parsley
1 tablespoon olive oil
3/4 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon black pepper

*Packages of dried lentils may contain dirt and tiny stones. Therefore, thoroughly rinse lentils, then sort through them and discard any unusual looking pieces.

Preparation

  1. Combine 2 quarts water and lentils in large saucepan; bring to a boil over high heat. Cover; reduce heat and simmer 30 minutes or until lentils are tender, stirring occasionally. Drain lentils; discard liquid.
  2. Meanwhile, preheat oven to 375°F. Spread walnuts in even layer on baking sheet. Bake 5 minutes or until lightly browned. Cool completely on baking sheet.
  3. Combine lentils, onions, vinegar, parsley, oil, salt, thyme and pepper in large bowl. Cover; refrigerate 1 hour or until cool.
  4. Serve on lettuce leaves, if desired. Top with toasted walnuts before serving.

Nutritional Information

Sodium 406 mg
Protein 16 g
Fiber 8 g
Carbohydrate 34 g
Saturated Fat 1 g
Total Fat 8 g
Calories from Fat 28 %
Calories 264

Dietary Exchange

Starch 2
Meat 2

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