Layered Lentil and Vegetable Salad
This recipe makes 8 servings
Nutritional Info |
|
|---|---|
| PER SERVING: about | - |
| cal | 215 |
| pro | 9 g |
| total fat | 10 g |
| sat. fat | 1 g |
| carb | 26 g |
| fibre | 7 g |
| chol | 0 mg |
| sodium | 532 mg |
| % RDI: | - |
| calcium | 8 |
| iron | 28 |
| vit A | 17 |
| vit C | 70 |
| folate | 84 |
The easy make-ahead components of this lovely layered salad make for a relaxed picnic day. Lentils give the dish a protein boost, and their softer texture contrasts nicely with the crunchy vegetables.
Ingredients
-
1 cup (250 mL) green or brown lentils
1 lb (500 g) yellow beans, trimmed and cut_in half
1 bunch arugula, trimmed
Half red onion, diced
1 sweet red pepper, diced
1 can (14 oz/398 ml) artichoke hearts, drained and quartered
Vinaigrette:
1/3 cup (75 mL) olive_oil
1/4 cup (50 mL) white_wine_vinegar
2 tbsp (25 mL) chopped fresh mint
1 tsp (5 mL) mild curry_paste
1/2 tsp (2 mL) each salt and pepper
Preparation
In large pot of boiling salted water, cook lentils for 30 minutes or until tender. Drain and chill under cold water; drain. Spoon lentils into large deep bowl or wide jar.
Meanwhile, in separate pot of boiling salted water, cover and cook beans for 4 to 7 minutes or until tender-crisp. Drain and chill under cold water.
Tear arugula into bite-size pieces. Top lentils with layer each of onion, red pepper, yellow beans and arugula. Top with artichokes.
Vinaigrette: In bowl, whisk together oil, vinegar, mint, curry paste, salt and pepper. (Make-ahead: Cover and refrigerate salad and vinaigrette separately for up to 12 hours.) To serve, drizzle over salad and toss to coat.
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