Spicy Lentil and Vegetable Salad

This Spicy Lentil and Vegetable Salad is a vibrant and nutritious dish packed with flavors and textures. It's perfect for a healthy American supper, combining protein-rich lentils with crisp vegetables and a zesty dressing.

Ingredients

• Lentils - 100 grams
• Bell pepper (red) - 1 medium, diced
• Cucumber - 1 medium, diced
• Cherry tomatoes - 200 grams, halved
• Red onion - 1 small, finely chopped
• Fresh parsley - 30 grams, chopped
• Olive oil - 2 tablespoons
• Apple cider vinegar - 1 tablespoon
• Garlic - 1 clove, minced
• Cayenne pepper - 1/4 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Feta cheese - 50 grams, crumbled (optional)

Steps

1. Rinse the lentils under cold water and place them in a pot with 300 ml of water. Bring to a boil, then reduce heat and simmer for about 20 minutes or until tender. Drain and let cool.
2. While the lentils are cooking, prepare the vegetables. Dice the bell pepper, cucumber, and chop the cherry tomatoes, red onion, and parsley.
3. In a large mixing bowl, combine the cooled lentils with the prepared vegetables.
4. In a small bowl, whisk together the olive oil, apple cider vinegar, minced garlic, cayenne pepper, salt, and black pepper to create the dressing.
5. Pour the dressing over the lentil and vegetable mixture and toss to combine thoroughly.
6. If using, sprinkle crumbled feta cheese on top before serving.
7. Serve chilled or at room temperature.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 40 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 250 mg
• Cholesterol: 10 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• High in plant-based protein from lentils, supporting muscle health.
• Rich in dietary fiber, promoting digestive health and satiety.

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