Simple Bean and Lentils Salad
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 4 servings
- Difficulty: 1 (1 - 5)
- Categories: Appetizers Gluten Free Salads Side Dishes
This Simple Bean and Lentils Salad is a nutritious and satisfying dish that's perfect for quick lunches or as a protein-packed side. Combining the heartiness of pinto beans with the earthy flavor of green lentils, this salad is enhanced by the sharp taste of onions and dressed with a simple yet flavorful mix of pumpkin seed oil and lemon juice. It's not only delicious but also high in fiber and plant-based protein, making it an excellent choice for those following a vegan or vegetarian diet. Easy to prepare and versatile, this salad can be enjoyed on its own or as a base for other ingredients.
Instructions
- Start by finely chopping the onion. If you prefer a milder onion flavor, you can soak the chopped onions in cold water for about 10 minutes, then drain well before using.
- Drain and rinse both the canned pinto beans and green lentils thoroughly. This helps remove excess sodium and any tinny taste from the cans.
- In a large bowl, combine the drained and rinsed pinto beans and green lentils.
- Add the chopped onion to the bowl with the beans and lentils.
- In a small bowl or jar, whisk together the pumpkin seed oil and lemon juice to create the dressing.
- Pour the dressing over the bean and lentil mixture.
- Add salt to taste. Start with a small amount and adjust according to your preference.
- Gently toss all the ingredients together, ensuring everything is well coated with the dressing.
- Taste and adjust the seasoning if needed, adding more salt, lemon juice, or pumpkin seed oil to suit your taste.
- For best flavor, cover the bowl and refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld.
- Serve chilled or at room temperature.
- This salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often improve over time, making it a great make-ahead dish.
- Before serving, give the salad a quick stir and taste again, adjusting seasoning if necessary.
Nutrition Facts
4 Servings per container
Serving Size 1 servings (300 g)
Amount per serving
Calories 350
% Daily Value
Total Fat 10 g
13%
Saturated Fat 1.5 g
8%
Cholesterol 0 mg
0%
Sodium 400 mg
17%
Total Carbohydrate 50 g
18%
Dietary Fiber 10 g
40%
Total Sugars 5 g
10%
Protein 20 g
40%
Vitamin D 0 mcg
0%
Calcium 80 mg
6%
Iron 5 mg
28%
Potassium 1200 mg
34%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily
diet. 2,000 calories a day is used for general nutrition advice.
Nutrition information is an estimate and has been calculated automatically