Lentil Salad with Roasted Veggies and Tomato Vinaigrette

| December 23, 2014

Like all dried beans and peas, lentils are high in fiber. Just a half-cup of cooked lentils provides nearly as much fiber as two cups of cooked oatmeal, and much of it is soluble fiber that helps lower blood cholesterol. Lentils are an excellent source of iron and the B vitamin folate that is required for producing and maintaining healthy DNA. Like other legumes, lentils provide both protein and antioxidant phytochemicals like flavonoids.

Ingredients

Salad

  • ½ lb. Brown Lentils
  • 1 Bay Leaf
  • 1 Clove of garlic, smashed but still whole
  • 1 Red Onion, diced
  • 2 Carrots, diced
  • 2 Zucchini, diced
  • 1 Bell pepper, diced
  • 1 T Olive Oil

Vinaigrette

  • 1 T Good quality tomato paste (no corn syrup or added sugars)
  • ¼ cup Fresh squeezed lemon juice
  • 3 T Extra virgin olive oil
  • 2 T Room temperature water
  • 2 T (or more) chopped fresh herbs such as parsley, basil, chives, etc.

Directions

  1. Place lentils, bay leaves, and garlic in a large saucepan.
  2. Add water to cover and bring to a boil. Turn heat to medium-low, cover and simmer for 30 to 40 minutes, until lentils are tender.
  3. Drain and discard bay leaves. Transfer to a large bowl.
  4. Meanwhile, preheat the oven to 375 degrees. And dice all your vegetable into 1/3” pieces or any size you choose, as long as they are all even.
  5. Toss vegetables with 1 tablespoon olive oil and season with salt and pepper.
  6. Spread on a lined baking sheet and roast for 15 minutes or until lightly browned on the edges and beginning to soften.
  7. Remove to cool to room temperature.
  8. In a small bowl whisk the tomato paste and lemon juice and add a pinch of salt and pepper. When smooth, whisk in the olive oil and the water until you have an emulsified vinaigrette. Stir in the fresh herbs.
  9. In the large bowl with the lentils, gently fold in the roasted vegetables then combine with the vinaigrette.
  10. Serve at room temperature or slightly chilled.

Yields 6 Servings (1 cup each)

Nutrition Information per serving: Calories 185; Total Fat 10g; Saturated Fat 2g; Carbohydrate 20g; Fiber 5g; Protein: 7g; Sodium 326mg

Recipe adapted from: Alison Mountford of Square Meals SF