Canned lentils create a healthy salad shortcut | NevadaAppeal.com

Canned lentils create a healthy salad shortcut

The Associated Press
Lentils can be a flavorful addition to many entrees and using canned makes the process quick and easy. Try adding lentils to your diet with this lentil salad with peppers and anchovies which comes from Jose Pizarros's new cookbook "Seasonal Spanish Food." (AP Photo/Larry Crowe)
AP | FR41490 AP

Face it, lentils are like dried beans. Most people aren’t going to bother. That’s a shame, because they can be a flavorful addition to soups, stews, casseroles and even salads, as in this recipe from Jose Pizarro’s new cookbook, “Seasonal Spanish Food.”

But canned lentils can be an easy workaround. The quality generally is good and the taste is fine.

If there is salt in the canning liquid (check the label), reduce the amount of salt added to the recipe.

Lentil Salad with Peppers and Anchovies

Start to finish: 15 minutes

Servings: 6

Two 15-oz. can cooked lentils, rinsed

6 punce piquillo or roasted red peppers, cut into thin strips

1⁄2 red onion, thinly sliced

2 tablespoon salted capers, rinsed (brine-packed capers also can be used)

1⁄4 cup extra-virgin olive oil

2 tablespoon cabernet red wine vinegar

Salt and ground black pepper, to taste

Handful of mixed fresh herbs, such as mint, chervil and flat-leaf parsley, chopped

18 oil-packed anchovy fillets

In a small bowl, whisk together the olive oil and vinegar. Pour the dressing over the lentil mixture, tossing gently. Season lightly with salt and pepper.

Mix in the fresh herbs, then divide between serving plates. Top with anchovies.

Per serving: 231 cal. (96 cal. from fat), 11 g fat (2 g saturated; 0 g trans fats), 10 mg choles., 21 g carbo., 13 g pro., 10 g fiber and 954 mg sodium.

Recipe adapted from Jose Pizarro’s “Seasonal Spanish Food,” Kyle Books, 2010.