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Lentil Salad

Spanish Lentil Salad

Course Main Course, Salad
Prep Time 15 minutes
Servings 4
Calories 266 kcal
Author Albert Bevia @ Spain on a Fork

Ingredients

  • 3 cups canned lentils 16 oz / 500 grams
  • 1/2 cup finely chopped red onion 26 grams
  • 1/2 cup finely chopped green bell pepper 75 grams
  • 1/2 cup finely chopped red bell pepper 75 grams
  • 1/3 cup finely chopped carrot 42 grams
  • 1/3 cup canned corn 70 grams
  • pinch sea salt
  • dash black pepper

FOR THE DRESSING

  • 2 tbsp extra virgin olive oil 35 ml
  • 1/2 tbsp sherry vinegar 8 ml
  • 1 clove garlic
  • 1 tbsp finely chopped parsley 4 grams
  • dash sea salt
  • dash black pepper

Instructions

  1. Drain the canned lentils into a colander, rinse under cold running water until the water runs clear underneath, shake off any of the excess water and set aside to air dry

  2. Meanwhile, finely chop 1 red onion to end up with 1/2 cup, finely chop 1 green bell pepper to end up with 1/2 cup, finely chop 1 red bell pepper to end up with 1/2 cup, finely chop 1 carrot (peeled) to end up with 1/3 cup and drain a small can of corn and reserve 1/3 cup

  3. To make the dressing, add in a generous 2 tbsp extra virgin olive oil into a small bowl, along with 1/2 tbsp sherry vinegar, finely grate in 1 clove garlic, add in 1 tbsp finely chopped fresh parsley and lightly season with sea salt & black pepper, whisk together

  4. Once the lentils are air dried, add them into a large bowl, along with all the chopped veggies and corn, then season with sea salt & black pepper and pour in the dressing, gently mix together until well mixed, serve at room temperature or store in the fridge for a couple of hours to serve chilled, enjoy!

Nutrition Facts
Spanish Lentil Salad
Amount Per Serving
Calories 266 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Sodium 34mg1%
Potassium 707mg20%
Carbohydrates 37g12%
Fiber 13g54%
Sugar 5g6%
Protein 14g28%
Calcium 43mg4%
Vitamin C 45mg55%
Vitamin A 2531IU51%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.