Lentil Salad with Tomatoes and Peppers

1 Reviews
100% would make this recipe again

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Preparation : 15 min
270 calories/serving

Ingredients

12 mini-tomatoes (cherry, miniature or grape) 3/4 cup
1 yellow or red sweet peppers, chopped 200 g
1 shallots, finely chopped 40 g
4 tsp lemonjuice, freshly squeezed 1/2 lemon
3 tbsp extra virgin olive oil 45 mL
2 cups lentils (canned), rinsed and drained 500 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 cup alfalfa sprouts 18 g
30 g Parmesan cheese, shaved

Method

  1. Put the mini-tomatoes, pepper, and shallot in a salad bowl. Pour the oil and lemon juice over the vegetables. Season with salt and pepper.
  2. Rince and drain the lentils, then add them to the salad bowl. Toss well, and adjust the seasoning. Add the sprouts and parmesan shavings then serve.

Observations

The leftover salad is just as good cold, the next day.

Nutrition Facts Table

per 1 serving (210 g)

Amount

% Daily Value

Calories

270

Fat

13 g

20 %

Saturated 2.7 g
+ Trans 0 g

14 %

Cholesterol

10 mg

Sodium

130 mg

5 %

Carbohydrate

27 g

9 %

Fibre

6 g

23 %

Sugars

4 g

Net Carbs

21 g

Protein

13 g

Vitamin A

24 %

Vitamin C

143 %

Calcium

11 %

Iron

29 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Iron, Manganese, Potassium, Vitamin C
Good source of  :
Copper, Fibre, Magnesium, Niacin, Phosphorus, Vitamin A, Vitamin B1, Vitamin B6, Vitamin E, Vitamin K, Zinc
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B2
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Meat and Alternatives 1 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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