Warm Lentil Salad


warm_lentil_salad

Just around this time of year, many veggie-philes start to get antsy…they’re tired of winter’s squash and tubers, but the summer’s bountiful harvest remains just out of grasp. This recipe addresses the dilemma by pairing early harvest veggies with a light, lemony vinaigrette. This recipe comes to us from Anne Danahy, MS, RD, of  Craving Something Healthy.

  • 1 cup brown lentils
  • 1 large orange carrot
  • 1 large parsnip
  • 2 large purple carrots
  • 1 large leek
  • 3 cups arugula, lightly packed
  • 2 tablespoons lemon juice from one fresh lemon
  • 2 tablespoons honey
  • 2 tablespoons olive oil plus extra to toss with vegetables
  • 2 sprigs fresh thyme
  • salt and pepper

Preheat oven to 375 degrees and spray a baking pan with nonstick cooking spray.

Simmer lentils in 2 cups of water and 1/2 teaspoon of salt if desired, for 20-30 minutes or until tender. Drain any remaining water and let lentils cool a bit.

Peel carrots and parsnip and cut into 1/2 inch wide coins. Toss with up to 1 tablespoon of olive oil and sprinkle with salt and pepper. Spread vegetables in one layer on the baking sheet. Reserve any remaining oil in the bowl for the leeks. Roast vegetables for about 15-20 minutes or until tender, flipping them halfway through so they caramelize evenly.

Trim leak, cutting off bulb and dark green stems, and any tough outer layer of the light green stems. If desired, reserve bulb and dark stems for stock.

Slice light green part into thin round strips, and rinse well to remove any dirt or sand. Place leeks in the bowl and toss with the oil, salt and pepper that remains from the vegetables.

When the vegetables are tender, remove from the oven and toss with the lentils in a large mixing bowl.

Spread the leeks on the baking pan, and roast for 10-12 minutes until they caramelize and start to turn dark and crispy.

Meanwhile, prepare the vinaigrette: Mix lemon juice, honey and 2 tablespoons olive oil together. Remove thyme leaves from their stem and add to vinaigrette. Season with salt and pepper.

Pour dressing over vegetables and lentils, toss to combine.

Serve lentil-vegetables over a bed of arugula, and sprinkle with crisped leeks.

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Nutrition Information

Warm Lentil Salad

Servings per Recipe: 4

Amount per Serving

Calories:  347

Calories from Fat:  99

Total Fat:  11g

Saturated Fat:  2g

Cholesterol:  0mg

Sodium:  327mg

Carbohydrates:  50g

Dietary Fiber:  18g

Protein:  14g

Sugars:  14g

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