Lentil and Green Bean Salad
Elevate your salad game with this vibrant Lentil and Green Bean Salad, a healthy and satisfying dish that's perfect for meals any time of the year. This recipe features protein-packed green lentils and crisp, tender green beans, complemented by juicy cherry tomatoes, tangy red onion, and a pop of fresh parsley. Tossed in a zesty homemade vinaigrette with lemon juice, Dijon mustard, and garlic, this salad boasts a dynamic balance of flavors. Ready in just 40 minutes, including prep and cook time, it's a quick and versatile option for meal prep, potlucks, or as a wholesome side dish. Packed with nutrition and brimming with fresh, bright ingredients, this salad is sure to delight your taste buds while fitting seamlessly into a healthy lifestyle. Perfectly served chilled or at room temperature, it’s a delightful addition to your repertoire of vegetarian or plant-based meals.
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Recipe Information
Ingredients
- 1 cup Green lentils
- 3 cups Water
- 2 cups Green beans
- 0.5 medium Red onion
- 1 cup Cherry tomatoes
- 0.25 cup Fresh parsley
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 1 clove Garlic
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse 1 cup of green lentils under cold water and check for any debris. In a medium saucepan, combine the lentils with 3 cups of water. Bring to a boil, then reduce the heat to a simmer. Cook for 15–20 minutes, or until tender but not mushy. Drain any excess water and set aside to cool.
While the lentils are cooking, bring another pot of water to a boil. Trim the ends of the green beans and cut them into 2-inch pieces. Add the green beans to the boiling water and blanch them for 2–3 minutes, until bright green and tender-crisp. Transfer the beans to an ice water bath to stop cooking, then drain and set aside.
Thinly slice half a medium red onion and halve 1 cup of cherry tomatoes. Chop 1/4 cup of fresh parsley finely. Set them aside for assembly.
In a small mixing bowl, prepare the vinaigrette by whisking together 3 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 teaspoon of Dijon mustard, 1 minced garlic clove, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
In a large mixing bowl, combine the cooked lentils, green beans, red onion, cherry tomatoes, and parsley. Pour the vinaigrette over the salad and toss gently to combine.
Taste and adjust seasoning with additional salt or pepper if needed. Serve immediately or refrigerate for up to 2 hours for enhanced flavor.
Nutrition Facts
Calories |
186 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.6 g | 14% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 291 mg | 13% | |
| Total Carbohydrate | 19.0 g | 7% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 4.9 g | ||
| Protein | 6.5 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 70 mg | 5% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 483 mg | 10% | |
*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.
