Insalata di Lenticchie

Insalata di Lenticchie is a vibrant Italian salad showcasing the earthy flavor of lentils combined with fresh vegetables and a zesty dressing. This dish is not only nutritious but also offers a delightful balance of textures and flavors, making it a perfect light meal or side dish.

Ingredients

• Green lentils - 100 grams
• Cherry tomatoes - 150 grams, halved
• Cucumber - 1 medium, diced
• Red onion - 1 small, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Extra virgin olive oil - 3 tablespoons
• Red wine vinegar - 1 tablespoon
• Garlic - 1 clove, minced
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the green lentils under cold water and place them in a pot with 300 ml of water. Bring to a boil, then reduce the heat and simmer for 20-25 minutes until tender but not mushy. Drain and let cool.
2. In a large bowl, combine the halved cherry tomatoes, diced cucumber, finely chopped red onion, and chopped parsley.
3. In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, salt, and black pepper to create the dressing.
4. Add the cooled lentils to the vegetable mixture in the large bowl and pour the dressing over the top. Gently toss everything together until well combined.
5. Serve the salad chilled or at room temperature, garnished with additional parsley if desired.

Nutrition

• Calories: 270
• Protein: 12 g
• Carbs: 40 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 250 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, making it ideal for a vegan diet.
• High in dietary fiber, which supports digestive health.

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