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Warm Lentil Salad with Sausage & Apple

:  September/October 2011

Your rating: None Average: 4.7 (18 votes)

We like the firmer texture of French green lentils in this hearty dinner salad featuring sausage and tart apples. Serve with pickled beets and your favorite beer.


Warm Lentil Salad with Sausage & Apple Recipe

Makes: 4 servings, about 2 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

Low calorie | High fiber | Low saturated fat | Low cholesterol | High potassium | Heart healthy | Healthy weight | Diabetes appropriate |

View Our Nutrition Guidelines »

Ingredients

  • 4 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons red-wine vinegar
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 3 links hot or sweet turkey sausage, casings removed
  • 3 cloves garlic, minced
  • 2 cups cooked or canned (rinsed) lentils (see Tip)
  • 1 small bulb fennel, finely diced
  • 1 Granny Smith apple, finely diced
  • 2 stalks celery with leaves, finely diced
  • 6 cups arugula or mesclun greens

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Preparation

  1. Whisk 3 tablespoons oil, vinegar, mustard, salt and pepper in a large bowl.
  2. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add sausage; cook, stirring often and breaking up, until cooked through, about 5 minutes. Add garlic; cook 30 seconds more. Stir in lentils and heat through, about 2 minutes. Stir in 5 tablespoons of the dressing and remove from the heat. Stir in fennel, apple and celery.
  3. Toss greens with the remaining dressing. Serve with the warm lentil mixture on top.

Tips & Notes

  • Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.

Nutrition

Per serving: 401 calories; 20 g fat ( 3 g sat , 13 g mono ); 53 mg cholesterol; 32 g carbohydrates; 0 g added sugars; 24 g protein; 11 g fiber; 817 mg sodium; 1011 mg potassium.

Nutrition Bonus: Folate (59% daily value), Vitamin C (30% dv), Iron & Potassium (29% dv), Zinc (25% dv), Magnesium (20% dv), Vitamin A (19% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 2 vegetable, 3 lean meat, 3 fat


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Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Budget
Everyday favorites
One dish meals
Type of Dish
Main dish, combination meal
Main dish, poultry
Salad, main dish
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Ethnic/Regional
American
Main Ingredient
Beans/Legumes
Turkey
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
September/October 2011
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