This is one of my favorite solutions to “ what ’ s for lunch? ” Toss cooked lentils and
whole grain with some shredded or chopped vegetables, a bit of fresh or dried fruit,
crunchy nuts or seeds, and a good vinaigrette – voila! What ’ s for lunch is solved!
Here ’ s one combination you can try.
Toss all the ingredients except the salt and pepper together. Taste and season with
up to ½ tsp. salt and pepper. Serves 4.
Basic Vinaigrette
1 Tbs. Dijon mustard
3 Tbs. red wine vinegar
3 Tbs. minced red onion
½ tsp. kosher salt
2 tsp. honey
½ cup grapeseed oil, or other neutral tasting oil (canola, safflower)
Makes about 1 cup.
Per Serving: Calories: 490 | Sodium: 450 mg | Total Fat: 23 g Sat Fat: 2.5 g |
Carbs: 59 g | Protein: 17 g | Fiber: 13 g
Per 2 Tbs. Serving: Calories: 130 | Sodium: 170 mg
* Cooking lentils is easy. French or black lentils are the best for salads but the
more common brown and green will work too. For 2 cups of cooked lentils, put ¾
cup lentils with a bay leaf and whole clove of garlic in a medium pot with enough
water to come up 2 inches above the lentils. Bring to a boil over high heat then
reduce heat to low, cover and simmer until the lentils are tender but not falling
apart. Because we want salad lentils not soup, start checking your lentils at 20
minutes. When the lentils are tender, drain and throw away the bay leaf and garlic.
Rinse under cold water to cool the lentils then toss in your salad.
** The easiest way to cook brown rice or any whole grain is the same way you cook
pasta—in plenty of water —no measuring and no worrying required. Your grain
will be ready in about 2/3 of the usual cooking time . Bring a large pot of water to a
boil, stir in the rice, boil, partially covered, until tender but not mushy. Start
checking (taste it to see if you like it) your rice at 25 minutes. When the rice is
tender, drain and return to pot if serving hot or rinse if using cold.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (363g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 1009 | ||
Calories from Fat: 236 (23%) | ||
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Amt Per Serving | % DV | |
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Total Fat 26.3g | 35 % | |
Saturated Fat 4.8g | 24 % | |
Monounsaturated Fat 7.9g | ||
Polyunsanturated Fat 12.1g | ||
Cholesterol 0mg | 0 % | |
Sodium 382mg | 13 % | |
Potassium 1627.9mg | 43 % | |
Total Carbohydrate 154.4g | 45 % | |
Dietary Fiber 40.4g | 162 % | |
Sugars, other 114g | ||
Protein 41.5g | 59 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 1009
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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