Beluga Lentil Salad

Vegetarian
Gluten Free
Dairy Free
Health score
8%
Beluga Lentil Salad
45 min.
6
287kcal

Suggestions

Ingredients

  • 0.8 pound beluga lentils 
  •  carrots halved
  • tablespoons cilantro leaves chopped for garnish
  •  garlic cloves--2 and 2 minced smashed
  •  hard-cooked eggs coarsely chopped
  • tablespoons juice of lime fresh
  • large poblano peppers 
  • 0.5 small onion red cut into slivers
  • servings salt and pepper freshly ground
  • tablespoons vegetable oil 
  • cups water 
  • small onion yellow halved

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • plastic wrap
  • broiler

Directions

  1. In a medium saucepan, combine the lentils with the smashed garlic, carrot, yellow onion and water and bring to a boil. Simmer over low heat until the lentils are just tender, about 30 minutes.
  2. Drain the lentils and discard the garlic, carrot and onion.
  3. Let the lentils cool slightly.
  4. Meanwhile, roast the poblanos over a gas flame or under a broiler, turning them several times, until charred all over.
  5. Transfer them to a bowl, cover with plastic wrap and let steam for 15 minutes. Peel, core and seed the poblanos, then cut them into slivers.
  6. In a small skillet, cook the chorizo over high heat, stirring occasionally, until crisp, about 5 minutes.
  7. Drain the chorizo on paper towels.
  8. In a large bowl, combine the lentils with the poblanos, chorizo, red onion, eggs, chopped cilantro and minced garlic.
  9. Add the lime juice and oil, season with salt and pepper and toss to coat.
  10. Sprinkle the cilantro leaves over the top and serve.
  11. Make Ahead: The salad components can be prepared through Step 3 and refrigerated separately overnight. Return the lentils to room temperature and rewarm the chorizo before tossing with the remaining ingredients.

Nutrition Facts

Calories287kcal
Protein22.95%
Fat28.44%
Carbs48.61%

Properties

Glycemic Index
28.81
Glycemic Load
1.1
Inflammation Score
-9
Nutrition Score
12.427391280299%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
2.59mg
Isorhamnetin
1.04mg
Kaempferol
0.2mg
Myricetin
0.04mg
Quercetin
5.6mg

Nutrients percent of daily need

Calories:286.63kcal
14.33%
Fat:9.18g
14.12%
Saturated Fat:1.63g
10.17%
Carbohydrates:35.29g
11.76%
Net Carbohydrates:22.31g
8.11%
Sugar:3.01g
3.35%
Cholesterol:62.17mg
20.72%
Sodium:235.78mg
10.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.66g
33.32%
Vitamin C:51.38mg
62.28%
Fiber:12.98g
51.93%
Vitamin A:2003.56IU
40.07%
Iron:4.79mg
26.62%
Vitamin K:18.52µg
17.64%
Vitamin B6:0.21mg
10.47%
Selenium:5.54µg
7.92%
Manganese:0.15mg
7.41%
Vitamin E:1.02mg
6.82%
Vitamin B2:0.12mg
6.82%
Calcium:65.58mg
6.56%
Potassium:197.15mg
5.63%
Phosphorus:53.37mg
5.34%
Folate:19.58µg
4.9%
Vitamin B1:0.06mg
4.29%
Copper:0.08mg
4.23%
Vitamin B5:0.36mg
3.62%
Magnesium:13.15mg
3.29%
Vitamin B12:0.19µg
3.08%
Vitamin D:0.37µg
2.44%
Zinc:0.35mg
2.35%
Vitamin B3:0.42mg
2.12%
Source:My Recipes