Recipe: Lentil Salad With Tomatoes and Apples

Flavor, fiber and crunch!
Lentils, tomatoes and apples in a salad bowl.

Lentils may be the smallest food in the legume family, but they sure are mighty. This salad is loaded with fiber, vitamins, minerals and plenty of crunch from fresh green apples.

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Ingredients

  • 1 cup French green lentils
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon freshly ground black pepper
  • 1 pint cherry or grape tomatoes, halved
  • 2 scallions, sliced
  • 1/4 flat leaf parsley, chopped
  • 1 green apple, cut into matchsticks

Directions

  1. Place lentils in a strainer and rinse well. Keep a watchful eye for any pebbles that may have slipped through.
  2. Fill a medium saucepan with water and bring to a boil over high heat. Add the lentils and lower the heat to medium so the lentils simmer gently until just tender, 20 to 25 minutes. Drain and rinse under cold running water to cool.
  3. Meanwhile, make the vinaigrette. In a small bowl, whisk together the lemon juice, oil, mustard and pepper. Set aside.
  4. In a large bowl, combine the tomatoes, scallions, parsley and apple. Add the cooled lentils and drizzle the vinaigrette. Gently stir everything together.

Nutritional information (per serving)

Makes 4 servings
Serving = about 3/4 cup

Calories: 120
Total fat: 4 g
Saturated fat: .5 g
Trans fat: 0 g
Protein: 5 g
Total carbohydrate: 19 g
Fiber: 7 g
Sugar: 8 g
Cholesterol: 0 mg
Sodium: 110 mg

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