Ensalada de Lentejas

Ensalada de Lentejas is a vibrant and hearty Spanish lentil salad packed with fresh vegetables and zesty flavors. This vegan dish is not only nutritious but also perfect for a light meal or as a side dish.

Ingredients

• Green lentils - 150 grams
• Red bell pepper - 1 medium, diced
• Cucumber - 1 medium, diced
• Red onion - 1 small, finely chopped
• Cherry tomatoes - 200 grams, halved
• Fresh parsley - 30 grams, chopped
• Olive oil - 2 tablespoons
• Red wine vinegar - 1 tablespoon
• Garlic - 1 clove, minced
• Salt - to taste
• Black pepper - to taste

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 heat and simmer for 20-25 minutes until tender. Drain and let cool.
2. In a large bowl, combine the diced red bell pepper, cucumber, red onion, cherry tomatoes, 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 and pour the dressing over it. Toss gently to combine all ingredients.
5. Serve immediately or let it chill in the refrigerator for 30 minutes to enhance the flavors.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 45 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein, making it a great meat substitute.
• Rich in fiber, promoting healthy digestion.

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