Lentils are
a particularly robust source of protein, folate, and iron. Red, orange, and yellow
bell peppers provide more vitamin C and carotenoids than green ones; these
powerful antioxidants support eye health, boost immunity, and fight heart
disease. This nutritious make-ahead salad is perfect for a packable lunch,
picnic, or barbecue.
Ingredients
:
- Coarse salt and freshly ground pepper
- 1½ cups brown or French green lentils
- ¾ teaspoon finely grated lemon zest, plus 2 tablespoons fresh lemon juice
- 3 tablespoons extra-virgin olive oil
- 1½ teaspoons Dijon mustard
- 1½ teaspoons fresh tarragon leaves, finely chopped
- 2 orange, red, or yellow bell peppers (or a mix), cut into ½-inch dice (about 2 cups)
- 4 scallions, trimmed and thinly sliced (1 cup)
Method :
- Bring a medium saucepan of water to a boil; add 1 teaspoon salt. Cook lentils until tender but not at all mushy, 15 to 20 minutes. Drain in a fine sieve, rinse under cold water to stop the cooking, and drain again.
- Meanwhile, whisk together lemon zest and juice, oil, mustard, and tarragon in a serving bowl. Add lentils, bell peppers, scallions, and ½ teaspoon salt (or to taste); season with pepper. Salad can be refrigerated, covered, up to 1 day. Serve chilled or at room temperature.
per
serving: 257
calories; 1 g saturated fat; 7.1 g unsaturated fat; 0 mg cholesterol; 36 g
carbohydrates; 15 g protein; 34 mg sodium; 7.7 g fiber
Tags:
Salads