6
Serves
Preparation time: 20 minutes
Cooking time: 25 to 30 minutes
Prized for their vegetable protein, soluble fiber, and high folate content, lentils are an essential Magic foods pantry staple. And there is no need to wait for chilly soup weather to prepare lentils. They are also delicious in summer salads like this one. Feel free to substitute 2 cans (15 ounces/398 milliliters) of lentils (drained and rinsed) for the dried lentils.
1 cup dried green or brown lentils (see Ingredient Note), rinsed
1 teaspoon salt, divided
3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 garlic clove, minced
Freshly ground pepper to taste
1 cup chopped scallions (1 bunch)
1 cup (12 ounces) roasted red peppers from a jar, rinsed and diced
1/2 cup (2 ounces/60 grams) crumbled feta cheese
1/3 cup chopped fresh dill
6 cups trimmed arugula or watercress, washed, dried, and torn
1. Place the lentils in a large saucepan and cover with water. Bring to simmer. Reduce heat to medium-low, partially cover, and simmer for 15 minutes. Add 1/2 teaspoon of salt and cook until lentils are tender but not broken down, 10 to 15 minutes longer. Drain and let cool slightly.
2. Whisk the lemon juice, oil, garlic, the remaining 1/2 teaspoon salt, and the pepper in a large bowl. Add the warm lentils and toss gently to mix. Add the scallions, roasted red peppers, feta, and dill. Toss again. To serve, mound lentil mixture on a bed of arugula. One serving is 3/4 cup.
Per serving: 160 calories, 10 g protein, 13 g carbohydrates, 10 g fiber, 7 g total fat, 2 g saturated fat, 700 mg sodium.
Ingredient Note: Common brown lentils are fine for this recipe, but small green lentils from France (often known as Le Puy lentils) are preferred for salads because they retain their shape and have an appealing chewy texture. Total cooking time is about 20 minutes for green lentils and 25 to 30 minutes for brown lentils.