Protein-packed salad comes together quickly with lentils
This protein and fiber packed (read: healthful) salad gets its ease from canned salmon. Once the lentils are cooked until tender and cooled, the rest of the ingredients come together in just minutes, including a flavorful vinaigrette.
The lentils can be made ahead and refrigerated for several days and the salad will keep in the refrigerator for up to 3 days.
Quick Lentil Salmon Salad
For the lentils:
1 cup dried brown lentils
½ cup chopped red onion
1 bay leaf
½ teaspoon dried oregano For the dressing:
2 cloves garlic, grated or
minced (about 2 teaspoons) ½ teaspoon kosher salt, plus
more to taste
¼ cup extra-virgin olive oil 3 tablespoons red wine
vinegar
¾ teaspoon dried thyme ¼ teaspoon sweet paprika ½ teaspoon ground pepper,
plus more to taste
For the salad:
1 (15-ounce) can salmon, drained (can substitute cooked salmon filet)
¼ cup thinly sliced red onion 1 cup medium diced carrot 4 lemon wedges, for serving (optional)
Make the lentils: In a medium saucepan, add the lentils, the ½ cup of chopped onion, the bay leaf and oregano. Add enough water to cover the lentils by a scant 1 inch and bring to a boil. Reduce the heat to low and simmer until the lentils are just tender, 10 to 12 minutes. Drain well and spread the lentils on a large flat platter or rimmed baking sheet. Let cool about 10 minutes.
Meanwhile, make the dressing by mashing garlic and salt into a paste with the side of a chef’s knife (or a fork).
In a medium bowl, whisk together the oil, vinegar, mashed garlic, thyme, paprika and pepper. Taste and season with more salt and/or pepper as desired.
Remove any skin and/ or bones from salmon, if necessary. Transfer the salmon to a large bowl and flake it into pieces. Add the ¼ cup thinly sliced onion, carrot and 3 tablespoons dressing; gently toss to coat.
Add the lentils to the remaining dressing; gently stir to combine.
Divide the lentils among 4 bowls, top with the salmon salad. Serve chilled or at room temperature with lemon wedges.
Makes 4 servings. Nutrition information: Each serving contains approximately 175 calories, 37 g protein, 19 g fat, 32 g carbohydrate (2 g sugar), 65 mg cholesterol, 200 mg sodium and 14 g fiber.
Carbohydrate choices: 2