Diabetes Recipes

Minted Lentil and Tomato Salad

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Minted Lentil and Tomato Salad
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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


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About

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