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Lentil Cucumber Salad
4 servings
This colorful lentil salad is easy to make and packed with protein and fiber! Pair it with whole-grain pita and fruit.
About the Recipe
198 Calories · 13.2 g Protein · 9.9 g FiberLunch
Gluten-free · Nut-free
Serve cold, either alone or with a salad of your choice.
Optional: Serve with a gluten-free pita.
Ingredients
Makes 4 Servings
- 1 c (192 g) brown or green lentils
- 1 c (150 g) tomato, diced
- 1 c (150 g) cucumber, peeled and diced
- 1 c (150 g) orange or red pepper, cubed
- 1 clove garlic, finely chopped
- 1 tbsp. olives, chopped
- 1 tbsp (1.2 mL) fresh basil, chopped
- 1/4 c (60 mL) balsamic vinegar
Directions
-
Sort and rinse the dry lentils (brown or green) to make sure they have no stones and pour into a large pot of water.
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Boil gently for 20 minutes or until tender. It should yield about 3 c (594 g) cooked. Strain and let cool on a tray in the refrigerator.
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In a large bowl, mix the lentils with the balsamic vinegar and the remaining ingredients. Season with salt and pepper if desired.
-
Serve the salad cold.
Nutrition Facts
Per serving
Calories: 198
Fat: 1.0 g
Saturated Fat: 0.2 g
Calories from Fat: 4%
Cholesterol: 0 mg
Protein: 13.2 g
Carbohydrates: 36.0 g
Sugar: 6.3 g
Fiber: 9.9 g
Sodium: 37 mg
Calcium: 53 mg
Iron: 5.0 mg
Vitamin C: 40.4 mg
Beta-Carotene: 1,966 mcg
Vitamin E: 0.6 mg
