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
Ready in 30 minutes or less, these healthy spring recipes are...
Whether you’re making soup for an appetizer or a main-course...
Few things are more satisfying on a chilly night than a...
Asparagus is high in folic acid and is a good source of...
Comfort foods are notoriously high in calories and saturated...
Entertaining is made easy with these delicious brunch recipes...
Spend less time in the kitchen; plug in your crock pot! Slow...
Healthy dinners that fit in one bowl are quick and convenient...
There's nothing better than a quick, easy and affordable...
Our low-calorie comfort food recipes are soothing, comforting...
Your slow cooker is the perfect tool to prepare an easy meal...
If you’re hoping to get a better night’s sleep, try adding...
Everyone is Irish on St. Patrick’s Day! Celebrate this year...
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- Entertaining, casual
- Type of Dish
- Salad, main dish
- Ease of Preparation
- September/October 1991