Apple & Ginger Lentil Salad

Apple & Ginger Lentil Salad

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From: EatingWell Magazine, May/June 2015

Crunchy apples are chopped finely to match the size of tiny lentils and toasted sunflower seeds in this healthy lentil salad recipe. Enjoy any leftovers in a whole-wheat pita with some crumbled goat cheese for a quick, healthy vegetarian lunch.

Ingredients 10 servings

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Original recipe yields 10 servings
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  • 2 cups French green lentils (see Tip)
  • ½ cup extra-virgin olive oil
  • ½ cup lime juice
  • 2 teaspoons grated fresh ginger
  • 2 teaspoons honey
  • 1¼ teaspoons salt
  • ¼ teaspoon ground pepper
  • 1 Granny Smith apple, finely diced
  • ½ cup chopped fresh cilantro
  • ½ cup toasted unsalted sunflower seeds

Preparation

  • Active

  • Ready In

  1. Place lentils in a large saucepan and cover with 2 inches of cold water. Bring to a simmer over high heat. Reduce heat and simmer until the lentils are just tender, 22 to 25 minutes. Drain well.
  2. Meanwhile, whisk oil, lime juice, ginger, honey, salt and pepper in a large bowl. Add the hot lentils and stir until well coated. Refrigerate until cold, about 2 hours or up to 1 day.
  3. Just before serving, stir in apple, cilantro and sunflower seeds. Serve at room temperature or cold.
  • Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 1 day.
  • We like French green lentils instead of brown when we want lentils that hold their shape (instead of breaking down) when cooked. Look for them in natural-foods stores and some supermarkets.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 286 calories; 15 g fat(2 g sat); 10 g fiber; 28 g carbohydrates; 11 g protein; 219 mcg folate; 0 mg cholesterol; 5 g sugars; 1 g added sugars; 71 IU vitamin A; 6 mg vitamin C; 28 mg calcium; 4 mg iron; 294 mg sodium; 481 mg potassium
  • Nutrition Bonus: Folate (55% daily value), Iron (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 1 lean meat, 3 fat

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