Canned lentils create a healthy salad shortcut
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
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.