Warm lentil salad with pear, hazelnuts, feta and arugula
Indulge in a delicious and nutritious warm lentil salad featuring tender lentils, sweet pear, crunchy hazelnuts, creamy feta cheese, and peppery arugula, all tossed with a tangy splash of vinegar. Perfect for a wholesome lunch or a light dinner.
- 13 May 2024
- Cook time 20 min
- Prep time 5 min
- 2 Servings
- 7 Ingredients
Welcome to a delightful and nutritious recipe that combines the earthy flavors of lentils with the sweetness of pear, the crunch of hazelnuts, and the tang of feta cheese. Topped with fresh arugula, this warm lentil salad is both satisfying and packed with nutrients.
Ingredients:
Instructions:
- Rinse the lentils under cold water to remove any debris or dust.
- In a medium saucepan, combine the rinsed lentils and 1.5 cups of water.
- Bring to a boil over medium-high heat, then reduce the heat and simmer for about 20-25 minutes, or until the lentils are tender but not mushy.
- Drain any excess water and set the lentils aside to cool slightly.
- Meanwhile, preheat your oven to 350°F (175°C).
- Spread the hazelnuts on a baking sheet in a single layer.
- Toast in the oven for about 10-12 minutes, or until the hazelnuts are golden and fragrant.
- Let them cool slightly, then rub them between a clean kitchen towel to remove most of the skins.
- Roughly chop the hazelnuts and set them aside.
- While the lentils and hazelnuts are cooking, wash and dice the pear into bite-sized pieces.
- Set the pear aside.
- In a large mixing bowl, combine the slightly cooled lentils, diced pear, toasted hazelnuts, crumbled feta cheese, and arugula.
- Drizzle with the vinegar and gently toss to combine all the ingredients evenly.
- Divide the warm lentil salad into serving bowls.
- Enjoy the salad immediately while it’s still slightly warm, garnished with extra pear slices or a few whole hazelnuts if desired.
Tips:
- Rinse the lentils thoroughly before cooking to remove any debris and improve texture.
- Toast the hazelnuts in a dry skillet for a few minutes to enhance their natural flavor and crunch.
- Dice the pear just before adding it to the salad to prevent browning.
- Feel free to customize the recipe by adding other fresh herbs like parsley or cilantro for extra flavor.
- Use a high-quality vinegar for the dressing to add a robust taste to the salad.
There you have it! A warm lentil salad with pear, hazelnuts, feta, and arugula that is as pleasing to the palate as it is to the eye. This dish is perfect as a light lunch or a starter for dinner. Enjoy the harmony of flavors and the nutritious benefits it brings to your table.
| Nutrition Facts | |
|---|---|
| Serving Size | 410 grams |
| Energy | |
| Calories 620kcal | 25% |
| Protein | |
| Protein 33g | 21% |
| Carbohydrates | |
| Carbohydrates 80g | 22% |
| Fiber 16g | 40% |
| Sugar 9g | 9% |
| Fat | |
| Fat 22g | 27% |
| Saturated 3.96g | 13% |
| Cholesterol 16mg | - |
| Vitamins | |
| Vitamin A 50ug | 6% |
| Choline 120mg | 21% |
| Vitamin B1 1.09mg | 91% |
| Vitamin B2 0.43mg | 33% |
| Vitamin B3 3.43mg | 21% |
| Vitamin B6 0.81mg | 47% |
| Vitamin B9 540ug | 134% |
| Vitamin B12 0.32ug | 13% |
| Vitamin C 12mg | 13% |
| Vitamin E 4.99mg | 33% |
| Vitamin K 33ug | 28% |
| Minerals | |
| Calcium, Ca 210mg | 17% |
| Copper, Cu 1.32mg | 0% |
| Iron, Fe 8mg | 76% |
| Magnesium, Mg 110mg | 27% |
| Phosphorus, P 440mg | 35% |
| Potassium, K 1020mg | 30% |
| Selenium, Se 3.72ug | 7% |
| Sodium, Na 230mg | 15% |
| Zinc, Zn 4.63mg | 42% |
| Water | |
| Water 270g | - |
| * 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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