Health

Lentil Salad with Tomatoes and Watercress

lentil-salad Leigh Beisch

Ingredients

  • Vinaigrette:
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon minced capers, drained
  • 1 garlic clove, minced
  • 2 tablespoons extra-virgin olive oil
  • Salad:
  • 1 1/3 cups petite green or brown lentils
  • 2 bay leaves
  • 1/2 cup finely chopped celery, with some leaves
  • 1/2 cup finely chopped red onion
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1/2 teaspoon salt
  • 12 cherry tomatoes, halved
  • 1/4 cup chopped fresh chives, divided
  • 4 cups trimmed watercress

Preparation


To prepare vinaigrette, whisk together all ingredients. Add salt and black pepper to taste.

To prepare salad, combine 4 cups water, lentils, and bay leaves in a medium saucepan; bring to a boil. Reduce heat; simmer 18 to 20 minutes. Drain; discard bay leaves. Gently stir together lentils, celery, onion, parsley, and salt. Add tomatoes and 2 tablespoons chives. Drizzle with vinaigrette; toss gently to coat. Divide watercress evenly among 6 plates; top with 3/4 cup lentil mixture. Top with remaining 2 tablespoons chives.



    Rinse lentils well, and simmer them gently to reduce splitting. Check for doneness after about 18 minutes.
  • Yield: 6 servings (serving size: about 1 1/2 cups salad)

Nutritional Information

Calories per serving: 208
Fat per serving: 5g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 3g
Polyunsaturated fat per serving: 1g
Protein per serving: 11g
Carbohydrate per serving: 31g
Fiber per serving: 8g
Cholesterol per serving: 0.0mg
Iron per serving: 3mg
Sodium per serving: 210mg
Calcium per serving: 86mg