Broccoli and lentil salad with chilli and pine nuts
Savor the flavors of this vibrant Broccoli and Lentil Salad, enhanced with tangy vinegar, aromatic garlic, and a kick of red hot chili peppers. This nutritious dish is topped with crunchy pine nuts for added texture and boasts the freshness of spinach and shallots. Perfect for a healthy lunch or side dish!
- 21 Apr 2024
- Cook time 7 min
- Prep time 20 min
- 4 Servings
- 9 Ingredients
Broccoli and lentil salad with chilli and pine nuts is a nutritious and flavorful dish that combines the crunchiness of broccoli and pine nuts, the earthiness of lentils, and the vibrant flavors of chili peppers and garlic. This salad is perfect for a light lunch or a side dish for dinner, providing a good balance of protein, fiber, and healthy fats.
Ingredients:
Instructions:
- Bring a large pot of salted water to boil.
- Cut the broccoli into small florets and thinly slice the stems.
- Once the water is boiling, add the broccoli and boil for about 3-5 minutes until tender but still crisp.
- Drain and rinse immediately with cold water to stop the cooking process. Set aside to drain.
- Heat the olive oil in a large skillet over medium heat.
- Add the thinly sliced shallots and cook until they begin to soften and turn translucent, about 5-7 minutes.
- Add the minced garlic and finely chopped chili peppers, sauté for another 2-3 minutes until fragrant.
- In a big mixing bowl, combine the drained and rinsed lentils, cooked broccoli, sautéed shallots, garlic, and chili peppers. Mix well.
- Add the vinegar and mix again to ensure everything is well coated.
- Roughly chop the fresh spinach if the leaves are large.
- In a small dry skillet over medium heat, toast the pine nuts until they are golden brown, about 2-3 minutes. Stir frequently to avoid burning. Remove from heat and let cool.
- Add the chopped spinach to the mixing bowl with the broccoli and lentil mixture.
- Sprinkle the toasted pine nuts over the salad.
- Toss everything together gently to combine.
- Serve the salad immediately, or let it sit in the refrigerator for 30 minutes to allow the flavors to meld.
Tips:
- Ensure the broccoli is cooked to a tender-crisp texture to maintain its vibrant green color and nutritional value.
- Rinse and drain the canned lentils thoroughly to reduce the sodium content before adding them to the salad.
- Toast the pine nuts lightly in a dry skillet over medium heat before adding them to the salad to enhance their nutty flavor.
- Adjust the amount of chili peppers based on your heat tolerance; you can remove the seeds for less heat.
- Mix the olive oil and vinegar thoroughly to create a well-blended dressing that coats the salad evenly.
- Let the salad sit for a few minutes after tossing to allow the flavors to meld together.
This broccoli and lentil salad with chilli and pine nuts not only bursts with flavors but also packs a punch of nutrients. Enjoy it as a hearty salad on its own or pair it with your favorite main dish. Relish the aroma of garlic and chili, the freshness of spinach, and the satisfying crunch of pine nuts with every bite.
| Nutrition Facts | |
|---|---|
| Serving Size | 390 grams |
| Energy | |
| Calories 280kcal | 11% |
| Protein | |
| Protein 16g | 11% |
| Carbohydrates | |
| Carbohydrates 40g | 12% |
| Fiber 14g | 38% |
| Sugar 10g | 10% |
| Fat | |
| Fat 10g | 11% |
| Saturated 1.01g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 70ug | 8% |
| Choline 80mg | 14% |
| Vitamin B1 0.39mg | 33% |
| Vitamin B2 0.35mg | 27% |
| Vitamin B3 2.90mg | 18% |
| Vitamin B6 0.75mg | 44% |
| Vitamin B9 330ug | 82% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 200mg | 218% |
| Vitamin E 1.52mg | 10% |
| Vitamin K 250ug | 212% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.52mg | 0% |
| Iron, Fe 6mg | 50% |
| Magnesium, Mg 120mg | 28% |
| Phosphorus, P 380mg | 30% |
| Potassium, K 1210mg | 35% |
| Selenium, Se 6ug | 11% |
| Sodium, Na 80mg | 5% |
| Zinc, Zn 2.75mg | 25% |
| Water | |
| Water 320g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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