This lentil salad will surprise you with all its flavor and nutritional benefits. The walnut oil, chicken broth, bay leaf, and orange zest are some of the unusual ingredients that will thrill your taste buds.
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2 ½ cups dried lentils, picked over, rinsed, and drained
6 cups fat-free, reduced-sodium chicken broth
1 bay leaf
3 tablespoons fresh thyme, or 1 tablespoon dried
3 garlic cloves, minced
2 carrots, diced
½ medium green and red bell peppers, seeded and diced
3 tablespoons white wine vinegar
3 tablespoons walnut oil
1 teaspoon grated orange zest
Freshly ground pepper and kosher salt (optional)
1 cup thinly sliced scallions, white parts and 1 inch of the green
½ cup coarsely chopped walnuts
½ cup chopped fresh flat-leaf parsley
2 large bunches baby arugula (or substitute green leaf lettuce)
- Place the lentils in a large pot and add the broth, bay leaf, thyme, and garlic. Set over moderate heat and bring to a boil. Reduce the heat and skim any foam that may appear. Cover and simmer for 25 minutes, or until the lentils are tender but still hold their shape. Drain and set aside to cool.
- Combine the carrots and bell peppers in a large bowl. In a glass measuring cup, whisk together the vinegar, oil, and orange zest. Pour over the vegetables and toss to coat evenly. Add the lentils and toss again. Season to taste with salt, if using, and pepper. Just before serving, stir in the scallions, walnuts, and parsley. Line a serving bowl with arugula. Pile the salad into the bowl and serve at once.
Makes 10 servings.
Each serving contains:
260 calories (29% calories from fat)
8.5 g total fat (1 g saturated fat)
16 g protein, 33 g carbohydrate
16 g dietary fiber
0 mg cholesterol
32 mg sodium
660 mg potassium
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)