Tuesday, November 24, 2009

Tri-Colore Pepper and Lentil Salad

Photo of Bellpepper & Lentil Salad

(Update: I'm submitting this salad to Weekend Herb Blogging #211 hosted by Lynne from Cafe LynnyLu)

When you're feeling all blah about life (which is common for most people around this time of the year), what better way to cheer you up than by injecting some colour into your life? And how could you possibly resist a salad that is both colourful and super-healthy? Bellpeppers are known for their exceptionally high vitamin C content, even though oranges normally steal their thunder. Yes people, a bell pepper has twice the amount of vitamin C that an orange has. How's that for stealing thunder!

Another little-known fact about bell peppers is that they are technically fruit (who knew, right?). Although I do think most people would think you're a wee bit insane crazy if you tried to fob a lentil-laden fruit salad off on them...

The fruit/veg debate aside however, this salad will make your Meat-free Mondays POP. And there's no craziness there. 

Tri-Colore Pepper & Lentil Salad

Serves 6 - 8 (as side-dish)

1 cup uncooked lentils (or about 3 cups cooked)
2 tbsp olive oil 
 1/2 large onion, finely chopped
1 tin (410g) red kidney beans
1/2 large green bellpepper, julienned
1/2 large red bellpepper, julienned
1/2 large yellow bellpepper, julienned
1/3 cup fresh parsley, finely chopped
1/4 cup fresh mint, finely chopped
1 tbsp lemon juice
salt & freshly ground black pepper to taste
1 round feta, crumbled

1. Bring 3 cups of water to a rolling boil. Add lentils and a dash of salt, cover and simmer for 15 minutes or until cooked. The lentils should be soft but not mushy.
2. Meanwhile, heat 1 tsp oil in a smallish frying pan. Add onions and saute over medium heat until glossy and starting to soften. Remove from heat. 
3. Allow lentils to cool down slightly, then toss with onions, kidney beans peppers in a large salad bowl. Add the rest of the olive oil, as well as the herbs and season to taste with salt and pepper. Stir to distribute the flavours evenly, then top with feta and serve cold or at room temperature.
Nutritional info (per serving): Calories 231.7, Total fat 6.0 g, Saturated fat 1.8 g, Polyunsaturated fat 0.5 g, Monounsaturated fat 3.3 g, Cholesterol 7.2 mg, Sodium 366.6 mg, Potassium 437.4 mg, Total carbohydrate 32.6 g, Dietary fiber 11.5 g, Sugars 2.2 g, Protein 13.3 g

Good source of: Vitamin C 132.9 %, Folate 43.3 %, Iron 26.6 %, Manganese 24.4 %, Phosphorus 19.5 %


Joanne on November 24, 2009 5:32 pm said...

All of that color is definitely refreshing. Food just tastes so much better when it is visually appealing. I love all the flavor in here. Feta makes me very happy.

Caroline Wright on November 25, 2009 2:45 pm said...

Marisa, this looks delicious! I hope you have a wonderful Thanksgiving. I look forward to watching yummy food appear on your blog throughout the holidays!

Marisa on November 25, 2009 3:47 pm said...

Thanks for the kind words guys!

Caroline - I won't be celebrating Thanksgiving, but I hope you guys have a great time on the other side of the Atlantic. :-)

RohFun Group on November 27, 2009 10:30 am said...

great article post

Kalyn Denny on December 01, 2009 5:27 pm said...

This has so many of my favorite flavors!

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