Diabetes Recipes
Minted Lentil and Tomato Salad
4 rating(s)
Nutrition Facts
Makes: 6 Serving(s)
Amount Per Serving
Calories: 210
Total Fat: 9g
Saturated Fat: 1.5g
Cholesterol: 0mg
Sodium: 110mg
Total Carbohyrdates: 24g
Dietary Fiber: 11g
Sugars: 3g
Protein: 9g
Use the drop down below to calculate the nutrition facts for this recipe based on
how big or small of a portion you plan to eat.
What if I eat:
About
Recipe By: Clara Schneider, MS, RD, RN, CDE, LDN
Make this for: Lunch
Category: Salads
This Recipe Makes: 6 Serving(s)
Summary
Different types of mint will change the flavor of this salad- so experiment, and enjoy! (NOTE: used fresh mint)
What you'll need
- 1 cup dry lentils
- 2 cup water
- 1/2 cup onion, chopped
- 2 tsp. garlic, minced
- 1/4 cup celery, chopped
- 1/2 cup green pepper, chopped
- 1/2 cup parsley, finely chopped
- 2 tbsp. fresh mint, finely chopped, or 2 teaspoons dried
- 1/4 cup lemon juice
- 1/4 cup olive oil
- 1/2 tsp. salt
- 1 cup fresh tomato, diced
Instructions
- Step 1
Place the lentils and water in a medium-sized saucepan and bring to a quick boil. Reduce heat, cover, and cook on low 15-20 minutes, or until tender. Drain and transfer to a medium bowl. - Step 2
Add the onion, garlic, celery, green pepper, parsley, and mint and mix well. - Step 3
In a small bowl, whisk together the lemon juice, olive oil, and salt. Pour into lentils and mix well. Cover and refrigerate several hours. - Step 4
Before serving, mix in diced tomato.
Diabetic Exchanges
- Starch: 1 1/2
- Fat: 1 1/2
- Meat/Meat Substitutes: Very Lean: 1/2
comments powered by Disqus
