Lentil Pasta Salad
This hearty salad is made with lentils - a meat alternative that is full of important nutrients like fibre, protein, folate and iron. Canada’s Food Guide recommends choosing meat alternatives like beans, lentils and tofu often.Ìý
Ingredients:
1 cupÌýRed lentils, dryÌý250 mL
2 cupsÌýWaterÌý500 mL
2 cupsÌýSmall whole grain pasta, dryÌý500 mL
2 cupsÌýTomatoes, dicedÌý2 medium
1 cupÌýBell pepper, seeded and diced Ìý1 medium
1 cupÌýGreen onion, choppedÌý250 mL
2 stalksÌýCelery, dicedÌý2 stalks
2 mediumÌýApple, cored and diced Ìý2 medium
¼ cupÌýCanola oilÌý60 mL
¼ cupÌýBalsamic or red wine vinegarÌý60 mL
1 tspÌýBasil, driedÌý5 mL
1 TbspÌýParsley, driedÌý15 mL
½ tspÌýGarlic powder Ìý2 mL
1 tspÌýSaltÌý5 mL
¼ tspÌýRed pepper flakes, driedÌý1 mL
Directions:
1.ÌýWash lentils in cold water, drain.
2.ÌýIn a small pot, bring 2 cups of water to a boil.
3.ÌýAdd lentils and cook on medium heat until soft, about 15 minutes. Drain lentils and set aside to cool.
4.ÌýIn the same pot, cook pasta according to package directions.
5.ÌýDrain the pasta; add to lentils and mix gently.
6.ÌýAdd vegetables and apples to pasta and lentils.
7.ÌýIn a small bowl, measure oil, vinegar, basil, parsley, garlic, salt and pepper. Add to pasta and vegetables toss gently.Ìý Serve salad cold or at room temperature.
Makes 8 servings (250 mL/ 1 cup/ 236 g)
Per Serving: 240 calories, 8 g fat, (0.5 g saturated fat, 0 g trans fat), 310 mg sodium, 38 g carbohydrate, 9 g protein, 6 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
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