Salada de Lentilha

Salada de Lentilha is a vibrant and nutritious Brazilian dish that showcases the earthy flavors of lentils combined with fresh vegetables and a zesty dressing. This hearty salad is perfect for a light lunch, providing a balance of protein, fiber, and healthy fats.

Ingredients

• Green lentils - 150 grams
• Cherry tomatoes - 200 grams, halved
• Cucumber - 1 medium, diced
• Red onion - 1 small, finely chopped
• Bell pepper (red or yellow) - 1 medium, diced
• Fresh parsley - 30 grams, chopped
• Olive oil - 30 ml
• Lemon juice - 30 ml
• Garlic - 1 clove, minced
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon

Steps

1. Rinse the lentils under cold water and place them in a pot with 500 ml of water. Bring to a boil, then reduce the heat and simmer for about 20 minutes or until tender. Drain and let cool.
2. While the lentils are cooking, prepare the vegetables: chop the cherry tomatoes, cucumber, red onion, and bell pepper. Place them in a large mixing bowl.
3. Once the lentils have cooled, add them to the bowl with the vegetables.
4. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
5. Pour the dressing over the lentil and vegetable mixture and toss gently to combine.
6. Finally, add the chopped parsley, mix well, and serve immediately or refrigerate for 30 minutes to allow flavors to meld.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein, supporting muscle health.
• High in fiber, promoting digestive health and satiety.
• Loaded with vitamins and minerals from fresh vegetables.

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