Lentil Salad features a nutritious blend of lentil and
lentil’s distinctive shape led ancient astronomers and
physicists to refer to it by the Latin word for
"lens," according to Sheryl and Mel London,
authors of "The Versatile Grain and the Elegant
Bean" (Simon & Schuster).
lentils’ exact origin is unknown, various cultures,
including the Middle East and India, use its many colorful
varieties as a meat alternative. For The Star’s Summer
Lentil Salad, we’re especially fond of the earthy taste of
French green lentils (Le Puy), but they can be a tad tricky
to track down, requiring a trip to a specialty store.
these quick-cooking legumes are basically interchangeable in
recipes, green lentils retain their shape when cooked.
are rich in fiber and contain a steak’s worth of protein,
folate, iron, phosphorous and potassium. Adding cherry
tomatoes, cucumber and red bell pepper pumps up their
are excellent, and salad can be kept up to two to three
days. For optimum flavor, add walnuts and feta just before
Preparation tips: Toasting intensifies the flavor of the
walnuts. To toast them, spread in a single layer on a baking
sheet. Bake at 350 degrees for 5 to 7 minutes or until
quickly and easily seed a cucumber, slice the cucumber
lengthwise. Use the tip of a small spoon to scoop out the
Serving suggestions: For more crunch, add one carrot,
chopped, three to four radishes, chopped, and/or one stalk
of celery, chopped, if desired.
serve in lettuce leaves as a lettuce wrap or in split pita
12 side dish servings or 6 main dish servings (total yield 6
cherry tomatoes, halved
medium cucumber, not peeled, seeded and chopped
bell pepper, chopped
medium red onion, chopped
tablespoons white wine vinegar
tablespoon olive oil
teaspoons Dijon mustard
cloves garlic, minced
ground black pepper
tablespoon fresh minced mint
tablespoon capers, rinsed and drained
cup chopped walnuts, toasted
cup crumbled reduced fat feta cheese
lentils in boiling water according to package directions,
until tender. Drain.
large bowl, stir together the tomatoes, cucumber, red pepper
and red onion. Stir in lentils.
small bowl, whisk together vinegar, olive oil, mustard,
garlic and pepper. Drizzle over lentils and vegetables and
toss to coat evenly. Add mint and capers and toss to
combine. Cover and refrigerate 1 hour or up to several hours
so flavors blend.
with walnuts and feta just before serving.
main dish serving: 195 calories (28 percent from fat), 6 g
total fat (1 g saturated), 3 mg cholesterol, 25 g
carbohydrates, 12 g protein, 77 mg sodium, 11 g dietary
developed for The Star by professional home economists Kathy
Moore and Roxanne Wyss.