A lentil and tomato salad with dill.
In Italy, lentils are a traditional offering on New Year's tables as a symbol of prosperity and luck - their shape is thought to be reminiscent of coins.
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Preparation : 10 min Cooking : 25 min
250 calories/serving
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- Recipe
- Nutrition Info
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- Reviews( 48 )
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Ingredients
| 1/2 cup | green or brown lentils (dried), rinsed and drained | 90 g | |
| 1 clove | garlic, chopped or pressed | ||
| 1/2 tsp | salt | 3 g | |
| 2 | tomatoes, deseeded and diced | 240 g | |
| 2 | green onions/scallions, chopped | ||
| 2 tbsp | fresh dill, chopped | 4 g | |
| 1 1/2 tbsp | Classic Vinaigrette | 23 mL | |
| 1/8 tsp | ground pepper | 0.4 g |
Method
- Rinse and drain the lentils, then put them in pot. Chop or press the garlic, then add it to the pot. Add half of the salt, then add water to cover the surface of the lentils. Bring to a boil, then reduce the heat and simmer, uncovered, until the lentils are just tender, 20 to 25 minutes.
- While the lentils are cooking, dice the tomatoes, discarding the seeds, then put them in a salad bowl. Chop the scallions and dill, then add them to the bowl. Pour the Classic Vinaigrette over the salad. Add the remaining salt and pepper.
- Drain thelentils, then toss them with the salad. Adjustthe seasoning then serve.
Observations
The leftover salad is just as good cold, the next day.
Nutrition Facts Table
per 1 serving (250 g)
Amount % Daily Value |
Calories 250 |
Fat 9 g 14 % |
Saturated 1.2 g 6 % |
Cholesterol 0 mg |
Sodium 510 mg 21 % |
Carbohydrate 31 g 10 % |
Fibre 7 g 28 % |
Sugars 5 g |
Net Carbs 24 g |
Protein 13 g |
Vitamin A 37 % |
Vitamin C 33 % |
Calcium 5 % |
Iron 35 % |
More info
Claims
This recipe is :
- Excellent source of :
- Fibre, Folacin, Iron, Manganese, Potassium, Vitamin A, Vitamin K
- Good source of :
- Copper, Magnesium, Niacin, Phosphorus, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Zinc
- Source of :
- Pantothenic Acid, Selenium, Vitamin B2
- Low :
- Saturated Fat
- Free :
- Added Sugar, Cholesterol, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 1 ½ |
| Vegetables | 1 |
| Meat and Alternatives | 1 ½ |
| Fats | 1 ½ |
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This recipe is in the following categories
Beans/Legumes | First courses/Appetizers | Lunch box | High Fibre | Low Cholesterol | Halal | Kosher | Vegan | Low Saturated Fat | Vegetarian | High Iron | Picnic | Italian
Top Reviews
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Anonyme
october 20, 2021 | I would make this recipe again
A very tasty salad...I like the addition of the dill.
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