Cooking Green Goodness: Green Lentil Salad

“Pulses” or “legumes,” include crops like: chickpeas (kabuli, desi); lentils (green, red, small brown, french green, black); dry peas (split green, split yellow, whole green, whole yellow) and beans (black, blackeye peas, kidney, great northern, navy, pinto, fava, small red, mung, lima, cranberry, pink). Here are three reasons to love pulses:

  1. Pulses are an affordable low-fat source of protein that contributes to good nutrition and health.
  2. Pulses are easy to cook with and there are simple ways you can add them to your diet. Add a half a cup or more of your favourite cooked pulses into any salad or soup; replace half or all the meat in your pasta sauce with cooked green lentils or black beans; toss a handful of white beans in your smoothie or try roasted chickpeas as an alternative to salty snacks.
  3. Cooked pulses can be pureed. Use pulse puree in baked goods, or, as a tasty dip, spread, sauce or soup base.

Green Lentil Salad

  • Servings: 4
  • Difficulty: super easy!
  • Print

Finger on the pulse in a colourful, healthful salad!

Ingredients

For the salad:

  • 3 cups (500mL) green lentils, cooked
  • 1 1/2 cups (375mL) grape tomatoes, halved
  • 1 green pepper, chopped
  • 1 seedless cucumber, diced
  • 1/4 cup (60mL) fresh parsley, chopped

For the toppings:

  • 1 small red onion, chopped
  • 1/2 teaspoon extra-virgin olive oil
  • 1/4 cup walnuts, crushed
  • 1/4 cup feta cheese, crumbled (optional)

For the dressing:

  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons freshly squeezed lemon juice
  • 1 tablespoon dried oregano
  • 1 teaspoon freshly ground black pepper

Directions

  1. Combine the salad ingredients in a large bowl. Set aside.
  2. Meanwhile, heat the olive oil in a skillet. Add the onion and saute for 8 – 10 minutes, stirring occasionally until caramelized. Remove from heat.
  3. To make the dressing, whisk the ingredients together in a small bowl.
  4. Toss the salad with the dressing to coat. Top with the caramelized onion, walnuts and/or feta cheese.

Tips for Serving

This salad is quick to prepare. Store in the refrigerator for 2 – 3 days. Omit the caramelized onion if you like, but you should try them at least once. The caramelized onion is a sensational garnish.

Swap out the lentils in this recipe for split green peas, chickpeas, black beans (they’re great with roasted corn niblets), or white kidney beans.

Canned pulses are convenient. Opt for cans with no salt added. Always rinse and drain canned pulses well before using.

What is a pulse?” Think tiny powerhouses that are an important part of vegetarian and vegan diets. Pulses are packed with high-quality protein, fiber, and essential vitamins and minerals like iron, potassium, and folate. According to Pulse Canada, a national industry association that represents growers, processors and traders of pulse crops in Canada, pulses are one of the most versatile, heart-healthy food choice on the planet – not to mention, they’re sustainable!

See more: Cooking Green Goodness!

16 thoughts on “Cooking Green Goodness: Green Lentil Salad

  1. Amazing recipe dear Eartha! SO great that you promote real, good food, like pulses/legumes! We cook with lentils/chickpeas/beans at least once a week. They make for a great hearty meal, don’t they? AND they’re good for one’s health.
    KUDOS!
    Hugs,
    Mirella and Panos

    Liked by 1 person

    • Hello Panos & Mirella!! Thank you so much for your comment. A close family member has been diagnosed with prediabetes and its a big wakeup call. Making changes for good health includes cooking with real/good food as you’ve mentioned, among other things. Making changes for good health also takes a real commitment.
      On a different note, I have to tell you my daughter is dating a Greek! Oh the things I’ve learned lol. His family is now obsessed with all things jerk, especially my jerk wings, and I can’t get enough of their homemade tzatziki. His family and I send food back and forth and it’s awesome. Thought you’d get a kick out of this. Always nice to hear from you guys! xo
      P.S. I still suck at Pinterest btw but I’m trying. 😁

      Liked by 1 person

      • We’re sorry to hear about the prediabetes of a family member. Hopefully, with good nutrition things can go better though, right?
        As for your daughter dating a fellow Greek that is so great!!! We bet at some point we may see a Jamaican-Greek recipe you’ll be inspired to make!!!:)
        Sending you our love from Athens!
        xoxoxo

        Liked by 1 person

        • Thanks Mirella and Panos! You are correct, good nutrition is key to be able to live healthy with prediabetes.
          I have to admit, I would not know where to begin creating Jamaican-Greek inspired recipes (could be too soon for that anyway 😁).
          Have an amazing week ahead! Please send sunshine and warmth to Canada. I no longer want to see snow in Spring.
          xoxo

          Like

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