Healthy Lentil Salad

Name: Healthy Lentil Salad
Prep time: 50 min
Cook time: 20 min
Yield: 6
Cuisine: Internacional
Ingredients: 1 1/2 cups lentils, 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, seedless, for the vinaigrette; pinches 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, in cubes, seedless and peeled; 1 cup cherry tomato, in halves; 1/2 cups mango, in medium cubes; 1/2 cups cilantro, finely chopped; 1/2 cups spearmint, finely chopped

Brenda Villagomez

The origins of lentils are located in the Far East. It is a food with a high concentration of nutrients. Carbohydrates are the most abundant and are primarily made up of starch. Its name derives from the Latin word "lens," meaning lentil, because its shape resembles it. Try this salad; it is ideal as a meal or dinner. Its fresh, tangy, and Mediterranean flavor will delight you!

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Reviewed by Editorial Team of Kiwilimón

Published: 16-03-2021

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Preparation

30 mins

20 mins

Low

To cook the lentils, place them in a pot with water, add the onion and garlic, bring to medium-high heat, and once the water starts to bubble, lower the heat; cover and cook for at least 20 minutes. Remember that lentils should be cooked on low heat to prevent the skin from easily peeling off. Once the cooking time is up, drain and cool under cold running water. Set aside until use. For the vinaigrette, in a bowl mix the mustard with the red wine vinegar, lemon juice, salt, pepper, and olive oil; whisk together using a whisk. In a bowl, mix the cooked lentils with the ginger, red onion, cucumber, cherry tomatoes, cucumber, mango, cilantro, mint, and vinaigrette. Combine, chill for at least 20 minutes. Serve once cold.

Nutritional information

* Information per 100g serving, percentage of daily values based on a 2,000 calorie diet.

Energy

99.9

kcal

Carbohydrate, by difference

13.2

4.4%

Protein

4.6

9.2%

Total lipid (fat)

3.5

5.38%

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100

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Tips

There are different varieties of lentils; the larger the lentil, the longer the soaking time needed to achieve the right texture. Peeled lentils do not require soaking.

Healthy Lentil Salad

Ingredients

Preparation

Nutritional information

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