Lentil Salad Yemiser Selatta
Discover the vibrant flavors of East Africa with this Lentil Salad Yemiser Selatta, a fresh and hearty dish that’s both nutritious and bursting with bold taste. This Ethiopian-inspired salad combines tender green lentils with crisp red onions, juicy tomatoes, and a hint of heat from jalapeño or green chili, balanced by fragrant parsley. Tossed in a zesty dressing of olive oil, lemon juice, white vinegar, and a touch of cumin, every bite is a perfect harmony of earthy, tangy, and aromatic notes. Ready in just 40 minutes, this versatile salad is ideal as a refreshing side or a light, wholesome main course. Rich in plant-based protein and fiber, Yemiser Selatta is a delicious and healthy way to add international flair to your table.
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Recipe Information
Ingredients
- 1 cup green lentils
- 4 cups water
- 1 medium red onion
- 2 medium tomatoes
- 1 small jalapeño or green chili
- 0.25 cup fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon white vinegar
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon ground cumin
Instructions
Rinse 1 cup of green lentils thoroughly under cold water to remove any debris or dirt.
In a medium pot, combine the rinsed lentils with 4 cups of water. Bring to a boil over medium-high heat.
Reduce the heat to medium-low, cover the pot, and let the lentils simmer for about 20-25 minutes, or until tender but not mushy. Be sure to check for doneness around the 20-minute mark.
While the lentils are cooking, dice 1 medium red onion and 2 medium tomatoes into small, bite-sized pieces.
Finely chop 1 small jalapeño or green chili (remove the seeds for less heat) and 1/4 cup of fresh parsley.
Once the lentils are cooked, drain them using a colander and rinse under cold water to cool them down. This ensures that the salad remains fresh and crisp.
In a large bowl, combine the cooked lentils, diced red onion, diced tomatoes, chopped jalapeño, and fresh parsley.
In a small mixing bowl, prepare the dressing by whisking together 3 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 tablespoon of white vinegar, 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and 1/2 teaspoon of ground cumin.
Pour the dressing over the lentil mixture and gently toss to combine, ensuring that the dressing evenly coats all the ingredients.
Taste and adjust seasoning if needed, adding more salt, pepper, or lemon juice to your preference.
Serve immediately or refrigerate for 30 minutes to allow the flavors to meld together. This salad can be served as a side dish or a light main course.
Nutrition Facts
Calories |
727 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.2 g | 57% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1240 mg | 54% | |
| Total Carbohydrate | 64.5 g | 23% | |
| Dietary Fiber | 22.1 g | 79% | |
| Total Sugars | 16.7 g | ||
| Protein | 22.1 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 188 mg | 14% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 1680 mg | 36% | |
*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.
