Heart-Healthy Linsensalat
Discover the vibrant flavors and wholesome goodness of Heart-Healthy Linsensalat, a nutrient-packed lentil salad that's perfect for light lunches, side dishes, or meal prep! This recipe combines tender green or brown lentils simmered in low-sodium vegetable broth with a colorful array of fresh vegetables, including cherry tomatoes, cucumber, red bell pepper, red onion, and grated carrot. A zesty dressing made from extra-virgin olive oil, fresh lemon juice, Dijon mustard, garlic, and parsley ties everything together, offering a burst of freshness in every bite. Quick and easy to prepare in under 40 minutes, this fiber-rich, protein-filled dish is not only heart-healthy but also vegan and full of flavor. Served chilled or at room temperature, it's the perfect balance of healthy eating and culinary indulgence. Store in the fridge for up to 3 days for effortless, nutritious meals all week long!
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Recipe Information
Ingredients
- 200 grams dry green or brown lentils
- 500 ml low-sodium vegetable broth
- 200 grams cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 medium red bell pepper, diced
- 1 small red onion, finely chopped
- 1 medium carrot, grated
- 30 grams fresh parsley, chopped
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 2 cloves garlic, minced
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt
Instructions
Rinse the lentils under cold water and drain well.
In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes or until the lentils are tender but not mushy.
Drain any excess liquid and set the lentils aside to cool slightly.
In a large mixing bowl, combine the cooled lentils, cherry tomatoes, cucumber, red bell pepper, red onion, grated carrot, and chopped parsley.
In a separate small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, ground black pepper, and salt until well combined.
Pour the dressing over the lentil mixture and toss gently to ensure all ingredients are well coated.
Taste and adjust seasoning if necessary.
Serve the Linsensalat at room temperature or chilled. It can be stored in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
696 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.3 g | 39% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1096 mg | 48% | |
| Total Carbohydrate | 87.5 g | 32% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 26.0 g | ||
| Protein | 25.1 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 2794 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
