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Healthy Lentil Salad

30 mins
20 mins
Low
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The origins of the lentil lie in the Far East. It is a food with a high concentration of nutrients. Carbohydrates are the most abundant and are made up mainly of starch. Its name derives from the Latin word lens, which means lens, because its shape is reminiscent of it. Try this salad is ideal as lunch or dinner. Its fresh, acid and Mediterranean flavor You will love it!
Learn more about Brenda Villagomez

Ingredients

6 portions
  • 1 1/2 cups lentil, clean, soaked in cold water for 30 minutes, drained
  • 3 cups water, to cook the lentils
  • 1/4 onions, to cook the lentils
  • 1 clove garlic, to cook the lentils
  • 1 tablespoon mustard, for the vinaigrette
  • 2 tablespoons red wine vinegar, for the vinaigrette
  • 2 tablespoons lime juice, without seeds, for the vinaigrette
  • salt, for the vinaigrette
  • pepper, for the vinaigrette
  • 1/4 cups olive oil, for the vinaigrette
  • 1 tablespoon ginger, grated
  • 1/2 cups red onion, in small strips
  • 1 cup cucumber, cubed, seedless and skinless
  • 1 cup cherry tomato, in halves
  • 1/2 cups mango, in medium cubes
  • 1/2 cups coriander, finely chopped
  • 1/2 cups peppermint, finely chopped

Preparation

To cook the lentils, place them in a pot with water, add the onion and garlic, bring to medium high heat, once the water begins to have a small bubble, lower the heat; cover and cook for at least 20 minutes. Remember that the lentils should be cooked over low heat, to prevent the skin from coming off easily. Once the cooking time has passed, drain and cool in a jet of cold water. Reserve until use.
For the vinaigrette, in a bowl mix the mustard together with the red wine vinegar, the lemon juice, salt, pepper and the olive oil; integrates with the help of a balloon whisk
In a bowl, mix the cooked lentils together with the ginger, red onion, cucumber, cherry tomato, cucumber, mango, coriander, peppermint and vinaigrette. Integrate, chill for at least 20 minutes. Serve cold.

PRESENTATION

Serve cold.

TIPS

There are different varieties of lentils, the larger the size of the lentil, the longer the pre-soaking time will be necessary to achieve the proper texture. Peeled lentils do not need soaking.

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Nutritional information

* Information per 100g serving, percent daily values based on a 2,000 calorie diet.
Energy
99.9
kcal
5%
Carbohydrate, by difference
13.2
g
4.4%
Protein
4.6
g
9.2%
Total lipid (fat)
3.5
g
5.38%
100
Do you want to know what other nutrients this recipe has?
Provided by USDA
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Ratings (1)
Maria De León Ramírez
10/05/2021 21:07:09
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