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.
Red Lentil Salad with Oranges
Red lentils have a soft texture and with this vibrant collection of vegetables and sweet fresh oranges it makes a fulfilling luncheon salad or a side.
Recipe type: Salad
Serves: 10
Ingredients
- 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
Instructions
Prepare lentils- instructions below
Vegetables
- 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.
Notes
Lentil Cooking Directions:
Rinse lentils with cold water and remove any discolored or tiny objects.
Place in a large pot and add 3 cups cold water and bring to a boil and simmer for 20 -30 minutes.
Remove any white froth from the top.
When soft, drain and place on a sheet pan to cool.
This recipe can made ahead of time and doubled.
1 cup of dry lentils = 3 cups cooked
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