Persian Cucumber Salad with Lentils & Sprouts

Name: Persian Cucumber Salad with Lentils & Sprouts
Total time: 40 min
Ingredients: ½ cup champagne vinegar or rice vinegar; ¼ cup water; 1 dried hot chile, such as red Thai or chile de arbol, torn; 1 teaspoon sugar; ¾ teaspoon kosher salt, divided; ½ teaspoon dill seed; 2 cups halved and sliced unpeeled small cucumbers, preferably Persian or “mini”; 2 tablespoons golden raisins; 1 A few sprigs fresh dill; ¼ cup nonfat plain Greek yogurt; 1 ½ tablespoons extra-virgin olive oil; 1 Freshly ground pepper to taste; 1 cup cooked French green lentils; ⅓ cup crumbled feta cheese; 4 eaches radishes, halved and thinly sliced; 2 eaches scallions, thinly sliced; 3 tablespoons coarsely chopped fresh herbs, such as parsley, dill and cilantro; ½ cup microgreens or mixed sprouts

Rating: 4.5 stars

2 Ratings
2 Reviews

Quick-pickling adds bright flavor to this cucumber and lentil salad recipe, perfect for a simple lunch or as part of a larger meal. We like French green lentils for this salad because they hold their shape well when cooked. Look for them in natural-foods stores and well-stocked supermarkets.

Romney Steele

Source: EatingWell Magazine, May/June 2014

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Directions

Step 1

Combine vinegar, water, chile, sugar, 1/2 teaspoon salt and dill seed in a small saucepan. Bring to a boil, then simmer for 2 minutes. Let cool slightly.

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Step 2

Place cucumbers and raisins in a shallow bowl or glass dish along with dill sprigs. Carefully pour on the hot liquid. Refrigerate, stirring once or twice, for 20 minutes. Strain (reserving the pickling liquid); discard the chile and dill sprigs. Transfer 2 tablespoons of the liquid to a large bowl. (Reserve the remaining pickling liquid to pickle more vegetables or to use in a salad dressing, if desired.)
Step 3

Whisk the 2 tablespoons pickling liquid with yogurt, oil, pepper and the remaining 1/4 teaspoon salt. Add the cucumber mixture, lentils, feta, radishes, scallions and herbs; gently toss to combine. Garnish with microgreens (or sprouts).

Nutrition Facts

Serving Size: 1 cup

Per Serving:

178.7 calories; protein 8.1g 16% DV; carbohydrates 19.3g 6% DV; exchange other carbs 1.5; dietary fiber 3.7g 15% DV; sugars 5.5g; fat 8.5g 13% DV; saturated fat 2.6g 13% DV; cholesterol 11.7mg 4% DV; vitamin a iu 466.2IU 9% DV; vitamin c 7.8mg 13% DV; folate 20.4mcg 5% DV; calcium 108.5mg 11% DV; iron 1.8mg 10% DV; magnesium 17.1mg 6% DV; potassium 347.5mg 10% DV; sodium 188.3mg 8% DV; thiamin 0.1mg 7% DV.

Exchanges:

1 starch, 1/2 vegetable, 1/2 lean meat, 1 1/2 fat

Reviews (2)

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Persian Cucumber Salad with Lentils & Sprouts

Ingredients

Directions

Nutrition Facts

Reviews (2)

All Reviews for Persian Cucumber Salad with Lentils & Sprouts

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Persian Cucumber Salad with Lentils & Sprouts

Ingredients

Directions

Nutrition Facts

Reviews (2)

All Reviews for Persian Cucumber Salad with Lentils & Sprouts