Health

Lentil and Chickpea Salad

Lentil and Chickpea Salad Recipe

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.

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  • 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
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