Lentil Salad

This hearty salad makes a complete meal when served on a bed of crisp romaine lettuce.

Makes 8 1-cup servings

Ingredients:

  • 1 cup dry lentils
  • 3 cups boiling water
  • 3 cups cooked brown rice
  • 1/2 cup thinly sliced red onion
  • 1 cucumber, peeled and sliced
  • 2 tomatoes, diced
  • 1/2 cup finely chopped fresh parsley
  • 1/3 to 1/2 cup lime juice
  • 1 tablespoon apple juice concentrate
  • 1 garlic clove, pressed or minced
  • 1/2 teaspoon dry mustard
  • 1 teaspoon paprika
  • 3/4 teaspoon salt

Directions:

  1. Rinse lentils, then add to a pan with boiling water. Cover loosely and simmer until just tender, about 25 minutes. Drain and transfer to a salad bowl. Cool.
  2. When lentils are cool, add cooked rice, onion, cucumber, tomato, and parsley.
  3. In a separate bowl, whisk together lemon juice, apple juice concentrate, garlic, paprika, dry mustard, and salt. Pour over salad and toss to mix.

Per 1-cup serving:

Calories: 195; Fat: 2.9 g; Saturated Fat: 0.4 g; Calories from Fat: 13.2%; Cholesterol: 0 mg; Protein: 8.6 g; Carbohydrates: 35 g; Sugar: 3.2 g; Fiber: 7.3 g; Sodium: 233 mg; Calcium: 37 mg; Iron: 3 mg; Vitamin C: 14.2 mg; Beta-Carotene: 419 mcg; Vitamin E: 0.6 mg

Source: Healthy Eating for Life for Women, by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.