Lentil and Chickpea Salad
An easy gut friendly salad loaded with fibre rich foods, potassium and a good source of vegetarian protein.
Equipment
- Medium Stainless Steel pot
- Measuring cups
- measuring spoons
- Chef knife
- cutting board
- Medium glass mixing bowl
- Large Salad Bowl
- Stainless Steel Mesh Strainer
Ingredients
For cooking Lentils
- 1 cup Black lentils picked through and rinsed
- 5 cups Water
- 1 tsp Kosher salt
- 1 Bay leaf
Main Salad
- 1/2 Red onion diced
- 1/2 English cucumber peeled, seeded and diced
- 2 cups Chickpeas, cooked or 15 oz canned, rinsed and drained
- 1 Jalapeño pepper optional, finely diced
- 1/2 cup Mint finely chopped (about 1 small bunch)
- 1/3 cup Fresh parsley flat leaf, finely chopped (about 1/3 bunch)
Bed of Greens
- Mesclun salad leaves for serving optional
Dressing
- 2 tbsp Olive oil extra virgin
- 1 1/2 Lemon Freshly juiced
- Sea salt and pepper to taste
Instructions
- Place the lentils, water, salt and bay leaf in a pot and bring to a boil.
- Reduce heat to a simmer and cook until lentils are tender but not mushy, 20 to 25 minutes.
- Strain lentils and transfer to a bowl of ice-cold water to cool.
- Let cool completely, then drain and put in a large bowl.
- Add onion, cucumber, chickpeas and jalapeño to lentils.
- Gently stir to combine, taking care not to mash the lentils.
- Drizzle with oil and lemon juice and season with salt and pepper.
- Mix well, taste and adjust seasoning.
- Serve over salad greens if desired.
Notes
Don't have black lentils - swap for green or brown lentils
Nutrition
Calories: 210kcalCarbohydrates: 29gProtein: 12gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 556mgPotassium: 212mgFiber: 11gSugar: 2gVitamin A: 509IUVitamin C: 26mgCalcium: 73mgIron: 4mg
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