Lentil and Chickpea Salad
Ingredients
- 1 tablespoon olive oil
- 2 yellow onions, peeled and sliced
- 3 garlic cloves, finely chopped
- 6-8 Swiss chard leaves, julienned (stalks removed)
- 6 cups water
- 3/4 cup dried petite green lentils
- 2 teaspoons salt
- 1 (15.5-ounce) can no-salt-added chickpeas, rinsed and drained
- 1 tablespoon pomegranate molasses (available at Whole Foods)
- 1 tablespoon fresh lemon juice
- 2 tablespoons olive oil
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
Preparation
Heat a nonstick skillet over high heat; add 1 tablespoon olive oil to pan. Add onions to pan; sauté until soft, about 8 minutes. Reduce heat to medium; add garlic. Cook until onions are caramelized, about 20 minutes. Add Swiss chard leaves; cook until wilted and tender, about 5 minutes. Place 6 cups water in a pan; bring to a boil. Add lentils to pan. Reduce heat, and simmer; cook until tender, about 15 minutes. Add 2 teaspoons salt; let sit 5 minutes to absorb. Drain lentils; cool on a baking sheet. Combine chickpeas, lentils, chard-and-onion mixture, pomegranate molasses, lemon juice, 2 tablespoons olive oil, and 1/8 teaspoon each of salt and pepper.
- Yield: Makes 4 servings (serving size: 1 1/4 cups salad)
Nutritional Information
| Calories per serving: | 361 |
|---|---|
| Fat per serving: | 12g |
| Saturated fat per serving: | 2g |
| Monounsaturated fat per serving: | 8g |
| Polyunsaturated fat per serving: | 2g |
| Protein per serving: | 17g |
| Carbohydrates per serving: | 49g |
| Fiber per serving: | 15g |
| Cholesterol per serving: | 0.0mg |
| Iron per serving: | 7mg |
| Sodium per serving: | 612mg |
| Calcium per serving: | 122mg |
Good to Know
Chickpeas and lentils are both high in fiber and protein, and they can help lower cholesterol and improve blood sugar levels.
This Recipe Is
Ana Sortun
Health




