Persian Cucumber Salad with Lentils & Sprouts
From EatingWell: May/June 2014
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.
- 1/2 cup champagne vinegar or rice vinegar
- 1/4 cup water
- 1 dried hot chile, such as red Thai or chile de arbol, torn
- 1 teaspoon sugar
- 3/4 teaspoon kosher salt, divided
- 1/2 teaspoon dill seed
- 2 cups halved and sliced unpeeled small cucumbers, preferably Persian or “mini”
- 2 tablespoons golden raisins
- A few sprigs fresh dill
- 1/4 cup nonfat plain Greek yogurt
- 1 1/2 tablespoons extra-virgin olive oil
- Freshly ground pepper to taste
- 1 cup cooked French green lentils
- 1/3 cup crumbled feta cheese
- 4 radishes, halved and thinly sliced
- 2 scallions, thinly sliced
- 3 tablespoons coarsely chopped fresh herbs, such as parsley, dill and cilantro
- 1/2 cup microgreens or mixed sprouts
- 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.
- 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.)
- 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).
Per serving: 179 calories; 9 g fat (3 g sat, 5 g mono); 12 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 6 g total sugars; 8 g protein; 4 g fiber; 213 mg sodium; 348 mg potassium.
Carbohydrate Servings: 1
Exchanges: 1 starch, 1/2 vegetable, 1/2 lean meat, 1 1/2 fat
More From EatingWell
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
Potato salad is a favorite summer dish, but classic versions...
It’s no wonder that the Mediterranean diet is considered to...
Enjoy the world’s healthiest diet with these delicious...
Make your own pickles! Get the most out of summer’s bounty by...
Berries and fresh summer fruit star in our healthy homemade...
Pork tenderloin is an easy and healthy addition to your...
Our healthy pepper recipes, including recipes for bell...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
For a quick and healthy dinner, make one of our easy stir-fry...
While nothing quite beats eating quickly boiled or grilled...
From healthy blueberry muffins and blueberry pancakes topped...
- Type of Dish
- Salad, side/appetizer
- Ease of Preparation
- Total Time
- 45 minutes or less
- May/June 2014