Red Lentil Confetti Salad
Fresh green herbs, sweet red pepper, crisp cucumber, and pungent purple onion, all tossed together with tender nutritious lentils and a simple red wine vinaigrette, this tasty hearty salad is a hit whenever you serve it.
Servings: 6 servings.
Calories: 184kcal
Ingredients
- 1 cup dry red lentils , picked over and rinsed
- 3 cups water
- 1 bay leaf
- 3 tablespoons red wine vinegar
- ¼ teaspoon Dijon-style mustard
- 1 clove garlic , minced
- ½ teaspoon fine sea salt
- Freshly ground black pepper
- 3 tablespoons extra virgin olive oil
- ½ cup chopped green onons or optional garlic scapes, cut in 1/4-inch pieces
- ¾ cup finely chopped red onion
- ½ red bell pepper , seeded and cut into ½-inch pieces
- ½ cucumber , peeled and seeds removed, cut into thin slices
- ⅓ cup finely chopped fresh herbs (e.g. cilantro, parsley, basil, summer savory etc.)
Instructions
- Put the lentils with water and bay leaf in a large pot. Bring to a gentle simmer over medium heat and cook, stirring occasionally until the lentils are just tender, 5 to 8 minutes. (Do not overcook--see note) Drain and let cool.
- Whisk the vinegar and the mustard in a bowl. Stir in the garlic, salt and about 20 grinds of black pepper. Whisk in the olive oil.
- Put the red lentils and garlic scapes, if using, red onion, bell pepper, cucumber, and chopped fresh herbs in a salad bowl.
- Pour the red wine vinaigrette over the salad. Toss until everything is well coated with the dressing. Taste and adjust seasoning, adding more salt and pepper if needed.
- Refrigerate at least one hour to allow the flavors to blend. Serve chilled.
Notes
- Cook red lentils slowly and check them often; they fall apart quickly and before you know they can turn into mush. After 5 minutes, and each minute after, take a bite; a lentil should yield to your tooth with texture.
- If the salad is prepared more than a few hours ahead, taste and adjust the salt and pepper again before serving.
Nutrition
Serving: 1g | Calories: 184kcal | Carbohydrates: 21g | Protein: 8g | Fat: 7g | Saturated Fat: 1g | Sodium: 206mg | Potassium: 371mg | Fiber: 10g | Sugar: 2g | Vitamin A: 340IU | Vitamin C: 16mg | Calcium: 28mg | Iron: 2mg