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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Vegetable Lentil Salad with Balsamic Vinaigrette
 
Source: dLife

Lentil, carrot, celery, and onion salad on Romaine lettuce with a balsamic, Dijon, and lemon vinaigrette.

Rating:
Prep Time: 15 minutes
Cook Time: 30 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 239.5
Total Carbs 26.3 g
Dietary Fiber 5.8 g
Sugars 3.7 g
Total Fat 11 g
Saturated Fat 1.1 g
Unsaturated Fat 9.9 g
Potassium 379.4 mg
Protein 9.8 g
Sodium 312.3 mg
Dietary Exchanges
2 Fat, 1 1/4 Starch, 1/2 Vegetable, 1/2 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 cup red lentils, dried , rinsed
3 cup fat free reduced sodium chicken broth
1 bay leaves
0.25 tsp dried marjoram , leaves
0.25 tsp ground thyme (or dried leaf thyme)
1 tsp extra virgin olive oil
1 medium carrots , chopped
1 medium celery stalks , chopped
2 fresh green onions , chopped
0.25 tsp hot red pepper flakes
0.5 cup sliced water chestnuts , rinsed and drained
6 piece fresh romaine leaves
1 tbsp dijon mustard
0.25 cup balsamic vinegar
2 tbsp cold water
2 tbsp fresh lemon juice
0.25 tsp ground tarragon (or dried leaf tarragon)
1 medium garlic cloves , minced
2 tbsp safflower oil
2 tbsp extra virgin olive oil
1 pinch salt and pepper


Directions
1 Place the lentils, broth, bay leaf, marjoram, and thyme in a saucepan. Bring just to a boil then decrease the heat and simmer for 30 minutes. Drain.
2 Heat the oil in a nonstick saucepan. Stir-fry the carrot, celery, and onions for 3 minutes. Mix in the hot pepper flakes and water chestnuts.
3 Put the Dijon, vinegar, water, lemon juice, tarragon, and garlic in a jar. Shake to mix.
4 Add the safflower and olive oil to the jar. Shake to mix. Sprinkle in the salt and pepper.
5 Spoon the lentil mixture on top of the lettuce leaves. Toss to mix.


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