Lentil and Walnut Salad Recipe

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Lentil and Walnut Salad
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Ingredients:

Directions:

  1. Rinse the lentils and sort through them carefully.
  2. Transfer lentils to a large pot and add the carrots, the onion stuck with the cloves, water, chicken soup powder, bay leaf, and thyme. Set over moderate heat and bring to a boil. Reduce to a simmer, skim any foam that may appear, cover, and cook for about 25 minutes (lentil cooking time varies widely), or until lentils are tender but still hold their shape. Do not overcook.
  3. While lentils are cooking, combine vinegar, garlic and walnut oil in a blender and process until smooth and creamy.
  4. When lentils are done, drain them, discard the carrots, onion, cloves and bay leaf, and pour it over the still-hot lentils. Toss gently, season generously with salt and pepper and let salad cool to room temperature. Toss again, cover, and refrigerate overnight.
  5. Just before serving, add scallions and walnuts. Add an additional Tbs or two of vinegar or walnut oil if you like, and toss gently. Sprinkle heavily with parsley, chopped and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 286.29 Kcal (1199 kJ)
Calories from fat 127.35 Kcal
% Daily Value*
Total Fat 14.15g 22%
Cholesterol 0.06mg 0%
Sodium 24.6mg 1%
Potassium 522.98mg 11%
Total Carbs 28.23g 9%
Sugars 2.2g 9%
Dietary Fiber 13.97g 56%
Protein 12.82g 26%
Vitamin C 6.9mg 12%
Vitamin A 0.2mg 5%
Iron 3.8mg 21%
Calcium 59.1mg 6%
Amount Per 100 g
Calories 131.24 Kcal (549 kJ)
Calories from fat 58.38 Kcal
% Daily Value*
Total Fat 6.49g 22%
Cholesterol 0.03mg 0%
Sodium 11.28mg 1%
Potassium 239.75mg 11%
Total Carbs 12.94g 9%
Sugars 1.01g 9%
Dietary Fiber 6.4g 56%
Protein 5.88g 26%
Vitamin C 3.2mg 12%
Vitamin A 0.1mg 5%
Iron 1.8mg 21%
Calcium 27.1mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.1
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • high fiber

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