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
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- Total Time
- 45 minutes or less
- Type of Dish
- Salad, side/appetizer
- Ease of Preparation
- May/June 2014