Description
Lentil Salad with Asparagus and Orange is a vibrant, refreshing, and nutritious dish with a harmonious blend of flavors and textures, making it a delightful option for a light lunch or a flavorful side dish.
Tender-crisp asparagus adds a delightful crunch, while red onion and red bell pepper contribute a slight bite and a splash of color. Fresh parsley introduces a fragrant herbaceous element, and a tangy dressing made from orange juice, lemon juice, Dijon mustard, and garlic ties everything together
Ingredients
Scale
For the Salad:
- 1 cup green or brown lentils
- Asparagus, trimmed and cut into 2-inch pieces
- 1 peeled orange
- 1 finely chopped small onion
- 1 diced red bell pepper
- 1/4 cup chopped fresh parsley
- Salt and pepper to taste
For the Dressing:
- 2 tablespoons fresh orange juice
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- Salt and pepper to taste
Instructions
- Cook the Lentils: Place the lentils in a pot with 3 cups of water. Bring to a boil, then reduce heat and simmer for about 20-25 minutes, until lentils are tender but not mushy. Drain and let cool.
- Prepare the Asparagus: While the lentils are cooking, bring another pot of water to a boil. Add a pinch of salt. Add the asparagus and blanch for 2-3 minutes until they are bright green and tender-crisp. Immediately transfer them to an ice bath to stop the cooking process. Drain and set aside.
- Make the Dressing: In a small bowl, whisk together orange juice, lemon juice, Dijon mustard, minced garlic, salt, and pepper.
- Assemble the Salad: In a large bowl, combine the cooked lentils, blanched asparagus, orange segments, onion, red bell pepper, and parsley. Pour the dressing over the salad and toss gently to combine. Season with salt and pepper to taste if needed
- Serve the salad chilled or at room temperature. It’s a great side dish or can be enjoyed as a light main course.
Notes
- Can use any lentils of your choice.
- Can add more fiber by including other vegetables like corn, carrots, cabbage
Nutrition
- Serving Size: 2
- Calories: 140
- Fat: 4
- Carbohydrates: 23
- Protein: 7
