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Cold Lentil Salad Recipe

Cold Lentil Salad

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Servings: 2 

Estimated Total Preparation Time: 1 hour, 30 minutes

Though this recipe takes a little time to prepare, the resulting salad is a nutritional powerhouse: Lentils are high in fiber, which helps lower cholesterol, as well as folate and magnesium, both good for the heart.

Recipe Nutritional Information:

Calories per Serving: 525

Total Protein per Serving: 28 grams

Total Carbs per Serving: 72 grams

 Total Fat per Serving: 15 grams

Saturated Fat per Serving: 2 grams

Total Fiber per Serving: 33 grams

Recipe Ingredients:

1 cup dried lentils  

3 garlic cloves, chopped 

2 cups tomatoes, diced 

4 large scallions, thinly sliced (3/4 cup) 

1 medium cucumber, diced

1/4 cup chopped fresh parsley  

2 tbsp red-wine vinegar, or to taste 

2 tbsp olive oil 

1/4 tsp black pepper

1 tsp salt, or to taste 


Bring 4 cups water to a boil in a large saucepan. Add lentils and garlic. Reduce heat and simmer, uncovered, until lentils are just tender and water is absorbed, about 45 minutes. Drain well, transfer to a large bowl, and refrigerate. 

In a medium bowl, combine tomatoes, scallions, cucumber, parsley, vinegar, oil, pepper, and salt to taste. Add to lentils and toss well. Place back in refrigerator for additional 20 minutes, or until well chilled. Divide mixture in two in medium bowls and serve.


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