Recipe: Lentil salad with lemon vinaigrette

LENTIL SALAD WITH LEMON VINAIGRETTE

Makes 4 generous servings.

Note: If you make the salad the day before serving and stick in the refrigerator, don't forget to remove the dish from the fridge at least 30 minutes before serving to allow the lentils to come to room temperature and develop flavor. France's delectable dark green lentils are fine in this dish, as are beluga and brown lentils. I often serve this salad with hard-cooked eggs or wedges of good quality Cheddar, brie or goat cheese, or both.

• 1 c. uncooked French green lentils, brown lentils or beluga lentils

• 2 c. water

• 1 bay leaf

• 1 small onion, sliced

• 1 tsp. chopped dried thyme or 1 tbsp. chopped fresh thyme

• 1 tsp. salt

• Black pepper

• Lemon Vinaigrette (see recipe)

• 4 hard-cooked eggs or 1/2 lb. brie, Camembert, goat or Cheddar cheese

Directions

Pick over the lentils, removing any stones or debris. Rinse the lentils under cold running water, place in a colander, drain and set aside.

In a large saucepan combine the 2 cups water, bay leaf, onion, garlic, thyme, salt and pepper. Set the pan on medium-high heat and bring to a gentle boil. Stir in the lentils.

Immediately reduce the heat, cover the pan and simmer the lentils for 25 to 30 minutes or until they are tender, but not falling apart. The French lentils require the longer cooking time. If using beluga lentils, cook for only 15 minutes or so.

Immediately drain the cooked lentils, pour into a glass bowl and toss with about 1/4 cup of the Lemon Vinaigrette, or more if desired. Cool the salad at room temperature and then cover and if desired, chill in the refrigerator for about 20 minutes but not much longer.

Nutrition information per serving:

Calories320Fat15 gSodium360 mg

Carbohydrates29 gSaturated fat3 gCalcium56 mg

Protein18 gCholesterol210 mgDietary fiber8 g

Diabetic exchanges per serving: 2 bread/starch, 2 lean meat, 2 fat.

Makes 3/4 c.

• 1/2 c. extra-virgin olive oil

• 1/4 c. lemon juice

• 1 tbsp. prepared mustard

• 1 tsp. grated lemon rind

• Pinch of salt

• Freshly ground black pepper

Directions

In a small bowl or jar, combine the olive oil, lemon juice, mustard, grated lemon rind, garlic, salt and black pepper. Beat briskly with a fork or shake vigorously until well-blended, and then drizzle over the cooked lentils.

CURRIED LENTILS

• 1 c. brown or green lentils

• 2 to 3 tbsp. grapeseed or olive oil

• 1 onion, chopped

• 2 garlic cloves, crushed

• 1 tbsp. chopped fresh ginger or 1 tsp. powdered ginger

• 2 tbsp. chopped parsley or cilantro

• 1 tbsp. curry powder, or more if desired

• 2 c. water or vegetable broth

• 1 tsp. salt

• Freshly ground black pepper

Directions

Pick over the lentils, removing any stones or debris. Rinse the lentils under cold running water, place in a colander, drain and set aside.

Heat the oil in a heavy pot or Dutch oven over medium heat for 1 to 2 minutes, stirring well. Reduce the heat and stir in the onion, garlic, ginger, carrot and the parsley or cilantro. Sauté the vegetables for 3 or 4 minutes or until soft, stirring often.

Add the curry powder and cook 1 minute or so longer, still stirring. Raise the heat a bit and stir in the water or vegetable broth, the salt, black pepper and the lentils. Bring the pot to a boil and then quickly reduce the heat to low.

Cover the pot and cook the lentils over low heat for about 25 minutes, or until the lentils are tender but not mushy, stirring a couple times. Serve the lentils over cooked rice, couscous or macaroni.

Calories243Fat8 gSodium610 mg

Carbohydrates33 gSaturated fat1 gCalcium50 mg

Protein13 gCholesterol0 mgDietary fiber9 g

Diabetic exchanges per serving: 2 bread/starch, 1 lean meat, 1 fat.

LENTILS AND ROASTED PEPPERS

• 1 c. brown or French green lentils

• 2 c. water

• 2 or 3 tbsp. chopped fresh basil or 11/2 tsp. dried basil

• 1 tsp. salt, or to taste

• Freshly ground black pepper

• 3 or 4 red or yellow or orange bell peppers

• 1 tsp. cinnamon

• 1/2 tsp. salt

• 1/4 c. dark rum ,if desired

• 1/4 c. grapeseed or olive oil

Preheat oven to 375 degrees.

Pick over the lentils, discarding any stones or debris, and then place in a colander and rinse well with cold running water. Drain the lentils and set aside.

In a medium-size pan combine 2 cups water, basil, salt, black pepper and garlic. Bring to a boil and stir in the lentils. Reduce the heat to low, cover the pan with a lid and cook the lentils for 25 to 30 minutes, or until they are tender.

Meanwhile, rinse the bell peppers, drain and dry and cut into quarters, discarding the core. Sprinkle the bell peppers with the cinnamon, salt and rum, if desired.

Lightly oil a large heavy skillet, preferably cast iron, or a roasting pan, and place the peppers in the pan. Drizzle remaining oil over the bell peppers, sprinkling with a little black pepper if desired.

When ready to serve, spoon the cooked lentils into the center of a warm platter or shallow serving dish and surround with the roasted peppers. Serve the dish immediately.

Nutrition information per serving:

Calories306Fat14 gSodium890 mg

Carbohydrates33 gSaturated fat1 gCalcium43 mg

Protein13 gCholesterol0 mgDietary fiber10 g