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Compliments of Diana Dyer, MS, RD
www.CancerRD.com


Lentil Salad

I try to include one serving of beans or legumes in my diet every day as a source of protein, fiber, and many B vitamins including folate, and assorted phytochemicals.  Here's a great tasting year-round salad that fits that component of my diet. For those people who need a little help being more socially acceptable after eating beans, try using a product called Beano™ which breaks down the complex carbohydrate molecules that the bacteria in your large bowel love to eat, producing those unwanted side effects that keep too many people from eating beans or legumes. 

Modified from a recipe that my sister-in-law, Marilyn Bauchat, from Carmel, IN, shared with me.

  • 2 cups dry lentils
  • 8 cups water
  • salt and pepper
  • 1 - 2 tsp. minced garlic
  • 2 - 3 finely chopped strips of fresh lemon peel
  • 3 - 4 Tbsp. fresh lemon juice (or even more to taste)
  • 1/4 cup extra-virgin olive oil
  • 3 bunches scallions (wash and chop both white and green parts)
  • 1/2 cup sliced green olives with pimentos
  • 1/4 cup chopped parsley
  • 1/4 cup chopped mint

Directions:

  • Soak lentils 1 hour. 
  • Drain, add 8 cups water to pot with lentils and 2 tsp. salt.  
  • Bring to boil and simmer 15 minutes.  Do not overcook as the lentils get mushy.  Drain.
  • Add vinaigrette (oil, lemon juice, garlic) to warm lentils.   Let cool.
  • Add other ingredients.  Add salt and pepper to taste.
  • Serve on a bed of lettuce.

Serves:  6 - 8 servings

Another great recipe that I could eat tons of.  Yum, yum!!