PrintEver so slightly crunchy and nutty flavored, lentils are a lower calorie stand-in for nuts in this salad.
Ingredients
1/2 cup lentils
3 cloves garlic, minced
1 1/4 cups plain fat-free yogurt
1/3 cup fresh lemon juice
3 tablespoons light mayonnaise
3/4 teaspoon salt
1/2 cup chopped fresh mint or basil
1 can (15 1/2 ounces) chick-peas, rinsed and drained
3 Granny Smith apples, cut into 1/2-inch chunks
1 stalk celery, halved lengthwise and thinly sliced crosswise
Directions
1. In a large pot of boiling water, cook the lentils until they are tender but still have a slight chewiness, about 15 minutes. Add the garlic for the last minute of cooking. Drain.
2. Meanwhile, in a large bowl, whisk together the yogurt, lemon juice, mayonnaise, and salt. Stir in the mint.
3. Add the drained lentils (and garlic), the chick-peas, apples, and celery, and stir to combine. Serve at room temperature or chilled. Makes 6 servings
Nutrition Facts
| per serving | |
| calories | 202 |
| total fat | 3.7g |
| saturated fat | 0.4 |
| cholesterol | 4mg |
| dietary fiber | 10g |
| carbohydrate | 35g |
| protein | 11g |
| sodium | 501mg |
Good source of: fiber, folate, vitamin C
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.
