Lentil Salad with Tomato and Dill

Adapted from: Gourmet, August 2005                     Servings: 4

Category: Salad                                                           Prep time: 35 minutes



1 cup dried lentils (small French lentils)                     ¼ cup thinly sliced fresh basil

1 large garlic clove, chopped                                      3 Tablespoons red-wine vinegar, or to taste

1 teaspoon salt, or to taste                                         ¼ cup extra-virgin olive oil

¾ lb tomatoes, diced (2 cups)                                    ¼ teaspoon black pepper

4 large scallions, thinly sliced (¾ cup)                       2 (8-oz) chicken breasts or fish fillets, cooked

¼ cup chopped fresh dill



Bring 4 cups water to a boil in a 2-quart heavy saucepan with lentils, garlic, and ½ teaspoon salt, then reduce heat and simmer, uncovered, until lentils are just tender (15-20 minutes). Drain in a large sieve, and then transfer to a large bowl.

Toss hot lentils with tomatoes, scallions, dill, basil, vinegar, oil, pepper, and remaining

½ teaspoon salt, or to taste.

Pair each serving with 4 ounces baked chicken breast or fish fillet.*


Nutritional Facts Per Serving

Recipe Only

Serving Size: 2 cups

Sugar:Fiber = 1:2

Mono:Sat = 5:1

Calories: 220

Carbohydrates (g): 18

Fat (g): 14

Cholesterol (mg): 0

Protein (g): 7

Sodium (mg): 710


Recipe + Pairing

Serving Size: 2 cups

Sugar:Fiber = 1:2

Mono:Sat = 3.5:1

Calories: 330

Carbohydrates (g): 20

Fat (g): 16

Cholesterol (mg): 55

Protein (g): 28

Sodium (mg): 1270

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