Warm Lentil & Roasted Red Pepper Salad
From EatingWell: September/October 1991
Tossed with a garlicky vinaigrette and sweet roasted peppers, lentils are perfect for a leisurely lunch. Plus, like dried beans, lentils are rich in complex carbohydrates and soluble fiber.
- 3/4 cup green lentils, rinsed and picked over
- 1 onion, halved
- 1 stalk celery, halved
- 1 bay leaf
- 1/2 teaspoon dried thyme
- 4 cups water
- 2 whole-wheat whole-wheat pita, split and cut into triangles
- 2 tablespoons red- or white-wine vinegar
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons reduced-sodium chicken broth
- 1 teaspoon Dijon mustard
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1 large red bell pepper, roasted and cut into thin strips (see Tip)
- 1 tablespoon chopped fresh parsley
- 1 tablespoon minced shallots
- 1/4 cup crumbled feta cheese, (1 ounce)
- Place lentils, onion, celery, bay leaf and thyme in a saucepan and cover with water. Bring to a boil, reduce heat to low and simmer, uncovered, until lentils are tender, about 15 minutes. Drain and place lentils in a serving bowl, discarding the onion, celery and bay leaf.
- Meanwhile, preheat the broiler. Arrange pita triangles, cut-side up, on a baking sheet. Broil until crisp and golden, 3 to 5 minutes.
- Whisk together vinegar, oil, broth, mustard, garlic, salt and pepper in a small bowl. Stir into the lentils along with bell pepper, parsley and shallot. Sprinkle cheese over top and serve with the toasted pitas.
Tips & Notes
- Tip: To oven-roast peppers:
- 1. Preheat oven to 450°F. Place a wire rack on a large baking sheet. Arrange whole bell peppers on the rack.
- 2. Roast peppers in the center of the oven, turning occasionally with tongs, until blackened in places, 30 to 40 minutes.
- 3. Transfer the peppers to a large bowl and cover with plastic wrap. Let steam for 10 minutes. Uncover and let cool.
- 4. With a paring knife, remove stems, skins and seeds. If serving as antipasto, combine accumulated juices with peppers.
Per serving: 342 calories; 10 g fat (2 g sat, 5 g mono); 3 mg cholesterol; 49 g carbohydrates; 1 g added sugars; 16 g protein; 16 g fiber; 584 mg sodium; 450 mg potassium.
Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (30% dv), Iron (15% dv), Folate (48% dv).
Carbohydrate Servings: 2
Exchanges: 3 starch, 1 very lean meat, 1 1/2 fat
More From EatingWell
If you're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Entertaining, casual
- Type of Dish
- Salad, main dish
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- September/October 1991