Moroccan Lentil Salad

Lentils are a great source of protein in this refreshing vegetarian salad.

Ingredients

  • 1/2 cup dried brown lentils
  • 2 1/2 cups water
  • 1/2 teaspoon salt
  • 1 bay leaf
  • 1 plum tomato, diced
  • 1/4 cup finely diced red onion
  • 1 1-ounce block feta cheese, finely diced
  • 3 tablespoons snipped fresh mint
  • 2 tablespoons snipped fresh parsley
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon lemon zest
  • 1 garlic clove, pressed
  • Mixed baby salad greens (optional)
  • Paprika (optional)

Directions

  1. Place lentils in colander; rinse and pick out any stones or other debris. Bring water to a boil in (1.5-qt.) Saucepan; add lentils, salt and bay leaf. Simmer, uncovered, 20-25 minutes or until lentils are tender. Drain lentils; remove and discard bay leaf. Set lentils aside to cool.

  2. In Stainless (2-qt.) Mixing Bowl, combine lentils, tomato, onion, cheese, mint and parsley. In small bowl, whisk together oil, lemon juice, lemon zest and garlic until blended. Drizzle dressing over salad, tossing gently to coat. If desired, serve salad over salad greens and sprinkle with paprika.

Yield:

  • 2  servings of 1 cup

Nutrients per serving:

Calories 290, Total Fat 10 g, Saturated Fat 3 g, Cholesterol 15 mg, Carbohydrate 38 g, Protein 17 g, Sodium 750 mg, Fiber 8 g

 

U.S. Diabetic exchanges per serving:

  2 starch, 2 low-fat meat (2 carb)

Cook's Tips:

Lentils are popular in parts of Europe and a staple throughout much of the Middle East and India. They have long been used as a meat substitute.

Feta cheese is a firm, crumbly white cheese with a salty, slightly acidic flavor. For this recipe, purchase in block form and finely dice. The pre-crumbled version will break up in the salad.

Fresh mint adds a nice herbal flavor to this refreshing salad. Pinch leaves from stems and soak in water for a couple of minutes to refresh. Wrap in paper towels and place in a resealable plastic bag to store.

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