Lentil Salad, 4 Traditional Variations Recipe

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Lentil Salad, 4 Traditional Variations
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Ingredients
12
Count
Nutrition
390
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Combine the lentils, water and bay leaf in a large saucepan. Bring to a boil, cover, and reduce heat to a simmer. Cook until tender, 20-30 minutes.
  2. While lentils cook, make the dressing: mix all ingredients except oil. Slowly add the oil while constantly whisking, to create an emulsion.
  3. Drain lentils, and while warm transfer lentils to a large bowl. Drizzle dressing over lentils, and toss gently to coat.
  4. Just prior to serving, add onion and tomato.
  5. Ethiopian Variation (Yemiser Selatta): Heat 3 tablespoons vegetable oil in a large skillet over medium heat, add 2 chopped red or yellow onions and 2-4 seeded and minced hot chile peppers, and saute until softened. Add to the salad.
  6. Greek Variation (Salata Faki): Add 3/4 to 1 1/2 cups crumbled feta cheese, 1/3 cup chopped green olives, and 2 tablespoons chopped fresh spearmint.
  7. Yemenite Variation (Salata Adas): Add 1 cup tahini and increase the lemon juice to 1 cup and the parsley to 2 cups. Using a large mortar and pestle, potato masher, or a food processor, mash the combined salad into a paste.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 389.72 Kcal (1632 kJ)
Calories from fat 184.02 Kcal
% Daily Value*
Total Fat 20.45g 31%
Sodium 302.75mg 13%
Potassium 646.31mg 14%
Total Carbs 37.36g 12%
Sugars 2.7g 11%
Dietary Fiber 18.22g 73%
Protein 15.25g 31%
Vitamin C 13.8mg 23%
Iron 4.8mg 27%
Calcium 68.1mg 7%
Amount Per 100 g
Calories 107.02 Kcal (448 kJ)
Calories from fat 50.54 Kcal
% Daily Value*
Total Fat 5.62g 31%
Sodium 83.14mg 13%
Potassium 177.48mg 14%
Total Carbs 10.26g 12%
Sugars 0.74g 11%
Dietary Fiber 5g 73%
Protein 4.19g 31%
Vitamin C 3.8mg 23%
Iron 1.3mg 27%
Calcium 18.7mg 7%

* 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

  • 8.7
    Points
  • 9
    PointsPlus

Good Points

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

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