Brown lentil salad
Enjoy a zesty and refreshing Brown Lentil Salad made with nutritious canned lentils, diced red onion, ripe tomato, crisp scallions, vibrant red pepper, and spicy red hot chili peppers. Enhanced with a tangy splash of lime juice, a hint of fish sauce, and fresh coriander leaves, this quick and easy salad is perfect for a healthy lunch or a savory side dish.
- 21 May 2024
- Cook time 0 min
- Prep time 10 min
- 4 Servings
- 9 Ingredients
Brown lentil salad is a nutritious and refreshing dish that's perfect for any meal. Packed with a variety of vegetables and a tangy dressing, this salad is not only delicious but also quick and easy to prepare. Whether you're looking for a hearty side dish or a light main course, this salad is sure to please.
Ingredients:
Instructions:
- Open the can of lentils and pour them into a colander. Rinse thoroughly under cold running water to remove any excess salt or canning liquid.
- Finely chop the red onion and set aside.
- Dice the tomato into small cubes.
- Finely chop the scallions.
- Remove the seeds from the red bell pepper and dice it.
- If you prefer less heat, remove the seeds from the red hot chili peppers before finely chopping them.
- In a large mixing bowl, combine the rinsed lentils, chopped red onion, diced tomato, chopped scallions, diced red bell pepper, and finely chopped red hot chili peppers.
- In a small bowl, mix together the lime juice and fish sauce until well combined.
- Pour the lime juice and fish sauce mixture over the lentil and vegetable mixture. Mix thoroughly to ensure all the ingredients are evenly coated with the dressing.
- Add the roughly chopped coriander leaves to the bowl and gently toss the salad to distribute the herbs evenly.
- Taste the salad and adjust the seasoning if necessary, adding more lime juice or fish sauce according to your preference.
- Serve the brown lentil salad immediately, or chill in the refrigerator for 30 minutes to allow the flavors to meld further.
Tips:
- Rinse and drain the canned lentils thoroughly to remove excess sodium and any canning liquid.
- Dice the red onion, tomato, red pepper, and red hot chili peppers into uniform pieces for even distribution of flavors.
- For a milder salad, remove the seeds from the red hot chili peppers before chopping them.
- If you prefer a vegetarian version, replace the fish sauce with soy sauce or another vegan alternative.
- Let the salad sit for at least 15 minutes after mixing to allow the flavors to meld together.
- Fresh lime juice is recommended for the dressing, as it adds a brighter, more vibrant flavor compared to bottled lime juice.
This brown lentil salad combines the earthy flavors of lentils with the fresh crunch of vegetables and a zesty dressing. It's a versatile dish that can be enjoyed on its own or as a complement to your favorite main course. With its simple ingredients and easy preparation, this salad is perfect for busy weeknights or weekend gatherings. Enjoy a wholesome, delicious meal that's ready in no time!
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 150kcal | 6% |
| Protein | |
| Protein 10g | 7% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 10g | 25% |
| Sugar 6g | 6% |
| Fat | |
| Fat 0.62g | 1% |
| Saturated 0.09g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 60ug | 6% |
| Choline 40mg | 7% |
| Vitamin B1 0.22mg | 18% |
| Vitamin B2 0.12mg | 9% |
| Vitamin B3 1.77mg | 11% |
| Vitamin B6 0.40mg | 24% |
| Vitamin B9 210ug | 52% |
| Vitamin B12 0.01ug | 0% |
| Vitamin C 66mg | 71% |
| Vitamin E 0.78mg | 5% |
| Vitamin K 11ug | 9% |
| Minerals | |
| Calcium, Ca 33mg | 2% |
| Copper, Cu 0.32mg | 0% |
| Iron, Fe 3.81mg | 35% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 620mg | 18% |
| Selenium, Se 3.11ug | 6% |
| Sodium, Na 110mg | 7% |
| Zinc, Zn 1.49mg | 14% |
| Water | |
| Water 170g | - |
| * 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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