Red lentils are a good source of iron and have been used as a meat substitute for centuries in the Middle East and in the Mediterranean Diet. There are three main varieties of this lens-shaped pulse. The French is green with the seed coat on, the reddish-orange is the Egyptian or red lentil, and the yellow lentil found in the Indian cuisine. Lentils can be used in salads, soups, pureed, and in stews. Lentils have a fair amount of calcium and vitamins A and B, and are a good source of iron and phosphorus.
- ½ red pepper, diced
- 1 teaspoon minced jalapeno
- ½ red onion, diced
- 2 tablespoons minced garlic
- 2 tablespoons olive oil
- 1½ cups red lentils, cooked and cooled
- 1 fresh tomato,seeded,diced
- 1 orange, flesh and membranes removed, diced
- 2 tablespoons extra virgin oil
- 2 tablespoons balsamic vinegar
- 2 tablespoons fresh basil, chiffonade
- In a large saute pan, saute the red pepper, jalapeno, onion, and garlic in the olive oil until the onion is translucent. Cool.
- Combine with the remaining ingredients and refrigerate at least 4 hours and up to 24 before serving.
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