Southwest Lentil Salad

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Southwest Lentil Salad


What a great alternative to pasta salad at your next potluck. This Lentil Salad is free from dairy, so it will last a full day at a potluck without spoiling. Lentils aren't usually part of the North American diet, so many will be shocked to see their use in a Southwestern flavored salad.



Prepare the lentils:
1. In a saucepan, boil the 1 cup of lentils in 3 cups of water over medium-high heat for approximately 20 minutes. Test lentils to ensure that they aren't too mushy and still have a bite.
2. Drain lentils using a mesh colander.
3. Allow to cool completely.

Prepare vegetables:
Any vegetables can be substituted or added to this portion of the recipe. For nutritional calculation, one summer squash has been included. If other veggies are used, please know that the nutritional values may be off.
1. Heat 1 teaspoon olive oil over medium-high heat in a large skillet.
2. Add squash, onion and garlic, and cook together for 5-7 minutes, until the squash has become tender and transluscent.
3. Remove from heat and allow veggies to cool.

Prepare lentil salad:
1. Place cooled lentils in a large mixing bowl.
2. Add cooled veggie mixture and mix together.
3. Add chopped cilantro, salt and pepper and continue to mix together.
4. Dress with 3 tablespoons of cumin-lime vinaigrette, and mix thoroughly.
5. Chill in refrigerator for 2 hours to allow the flavors to come together. Serve cold or room temperature and your next picnic!

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Nutrition Facts
Serving Size 1/2 Cup
Servings Per Recipe 6

Amount Per Serving
Calories 139
% Daily Value *
Total Fat 8g 12%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Trans Fat 0g
Cholesterol 0g 0%
Sodium 128mg 5%
Potassium 176mg 5%
Total Carbohydrate 18g 6%
Dietary Fiber 8g 32%
Sugars 3g
Protein 7g 14%

Vitamin A 4%
Vitamin C 22%
Calcium 3%
Iron 16%
Vitamin E 2%
Vitamin K 7%
Thiamin 2%
Riboflavin B2 5%
Niacin 1%
Vitamin B6 6%
Panthotenic Acid 1%
Magnesium 3%
Zinc 1%
Copper 2%
Manganese 8%
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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