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)
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)
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