Cold Lentil Salad

Cold Lentil Salad Recipe from Colombia | Vegetarian

Region / culture: Colombia | Preparation time: 10 minutes | Cooking time: 45 minutes | Servings: 4 |

Vegetarian diet

Introduction

Cold Lentil Salad is a refreshing and nutritious dish that is perfect for a light lunch or as a side dish for a summer barbecue. Packed with protein and fiber, this salad is not only delicious but also incredibly healthy.

History

Lentils have been a staple food in many cultures for centuries, with evidence of their consumption dating back to ancient times. This Cold Lentil Salad recipe is a modern twist on a classic dish, combining traditional ingredients with a fresh and zesty dressing.

Ingredients

1 cup of any type of lentils
salt or soy sauce to taste
black pepper to taste
2 tbsp of olive oil (optional)
1 tbsp of wine vinegar
2 tsp of dijon mustard
2 tomatoes, chopped or canned
2 – 3 green onions, chopped
2 tbsp of parsley, chopped

How to prepare

Cook lentils in water for 30 to 45 minutes and then drain them.
Blend in the remaining ingredients, except for tomatoes, parsley, and green onions.
Chill the mixture.
Add the rest of the ingredients.
Serve the dish cold, with or without hard-boiled eggs.

Variations

Add diced cucumbers or bell peppers for extra crunch.
Swap out the dijon mustard for whole grain mustard for a different flavor profile.
Top with crumbled feta cheese or toasted nuts for added texture.

Cooking Tips & Tricks

Be sure to rinse the lentils thoroughly before cooking to remove any dirt or debris.

- For added flavor, try cooking the lentils in vegetable or chicken broth instead of water.

- Feel free to customize this recipe by adding your favorite vegetables or herbs.

Serving Suggestions

Serve Cold Lentil Salad as a side dish with grilled chicken or fish, or enjoy it on its own as a light and satisfying meal.

Cooking Techniques

Be sure to cook the lentils until they are tender but still hold their shape.

- Chill the salad for at least an hour before serving to allow the flavors to meld together.

Ingredient Substitutions

Use red or green lentils instead of brown lentils.

- Substitute balsamic vinegar for the wine vinegar for a sweeter flavor.

Make Ahead Tips

Cold Lentil Salad can be made ahead of time and stored in the refrigerator for up to 3 days. Just be sure to give it a good stir before serving.

Presentation Ideas

Garnish the Cold Lentil Salad with a sprinkle of fresh parsley or a drizzle of olive oil for a beautiful finishing touch.

Pairing Recommendations

This salad pairs well with a crisp white wine or a light beer. For a non-alcoholic option, try serving it with a glass of sparkling water with a splash of lemon.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the salad for a few seconds or enjoy it cold.

Nutrition Information

Calories per serving

One serving of Cold Lentil Salad contains approximately 250 calories.

Carbohydrates

One serving of Cold Lentil Salad contains approximately 30 grams of carbohydrates.

Fats

One serving of Cold Lentil Salad contains approximately 8 grams of fat.

Proteins

One serving of Cold Lentil Salad contains approximately 15 grams of protein.

Vitamins and minerals

Cold Lentil Salad is a good source of iron, potassium, and vitamin C.

Alergens

This recipe contains soy sauce, which may contain gluten. Please check the label if you have a gluten allergy.

Summary

Cold Lentil Salad is a nutritious and balanced dish that is high in protein and fiber, making it a healthy choice for any meal.

Summary

Cold Lentil Salad is a delicious and nutritious dish that is perfect for any occasion. Packed with protein, fiber, and flavor, this salad is sure to become a new favorite in your recipe rotation. Enjoy it as a side dish or a light meal, and feel good knowing you are nourishing your body with wholesome ingredients.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Cold Lentil Salad. It was a warm summer day, and I had been invited to a potluck picnic at a friend's house. As I walked through the door, I was greeted by the delicious aroma of fresh herbs and spices wafting from the kitchen. My friend's mother, a talented cook, was busy bustling about, preparing a variety of dishes for the gathering.

I couldn't help but be drawn to the large bowl of Cold Lentil Salad sitting on the countertop. The vibrant colors of the vegetables mixed with the earthy tones of the lentils made for a beautiful presentation. I watched as my friend's mother expertly tossed the salad with a simple vinaigrette dressing, adding a sprinkle of feta cheese and fresh parsley on top for garnish.

Curious about the ingredients and flavors in the salad, I asked my friend's mother for the recipe. She smiled warmly and handed me a handwritten card with the instructions. As I read through the list of ingredients and cooking methods, I knew I had to try making this dish at home.

That evening, I gathered the necessary ingredients from my pantry and set to work in my own kitchen. I carefully measured out the lentils and cooked them until they were tender yet firm to the bite. While the lentils cooled, I chopped up an assortment of colorful vegetables – bell peppers, cucumbers, cherry tomatoes, and red onions – and tossed them together in a bowl.

Next, I whisked together a simple vinaigrette dressing using olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper. The tangy dressing added a burst of flavor to the salad and helped to bring all the ingredients together.

Once the lentils had cooled completely, I added them to the bowl of vegetables and gently mixed everything together. The salad was now ready to be served, but not before I added a generous sprinkle of crumbled feta cheese and chopped fresh parsley on top.

As I took my first bite of the Cold Lentil Salad, I was instantly transported back to that warm summer day at my friend's house. The combination of textures and flavors – the tender lentils, crunchy vegetables, tangy dressing, and creamy feta cheese – was simply divine. I knew then that this recipe would become a staple in my cooking repertoire.

Over the years, I have made the Cold Lentil Salad countless times, experimenting with different variations and additions. Sometimes I like to add roasted red peppers or kalamata olives for a Mediterranean twist. Other times, I toss in some diced avocado or grilled chicken for a heartier meal.

No matter how I choose to prepare it, the Cold Lentil Salad always brings me joy and comfort. It reminds me of the friendships I have cultivated over shared meals and the joy of discovering new recipes and flavors.

As I pass down this recipe to my own grandchildren, I hope they too will find joy in cooking and sharing meals with loved ones. For food has a way of bringing people together, creating lasting memories and connections that transcend time and space. And in that simple bowl of Cold Lentil Salad, I find a piece of my own history and a reminder of the power of good food and good company.