Classic Italian flavors shine in this hearty lentil salad.
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Nutrition per Serving
Ingredients
Estimated total cost: €15.28 · €2.55/serving
- 1 pound French green lentilsEst. price €3.50–€5.50
- 2 scallions, finely chopped (reserve green parts for garnish)Est. price €0.30–€0.60
- 1 cup seedless green grapes, halvedEst. price €1.80–€3.00
- 1 cup seedless red grapes, halvedEst. price €1.80–€3.00
- 1 cucumber, peeled, deseeded, and finely diced (pat dry to remove excess moisture)Est. price €0.80–€1.50
- 1 red bell pepper, deseeded and finely dicedEst. price €1.20–€2.00
- 1/2 cup roughly chopped toasted hazelnuts, with skins removedEst. price €3.00–€5.00
- 2 teaspoons lemon zest, grated finely (use a microplane for best results)Est. price €0.10–€0.20
- 1/3 cup freshly squeezed lemon juice (strain to remove pulp)Est. price €0.25–€0.45
- 1/3 cup extra virgin olive oilEst. price €2.50–€4.50
Steps
- 1Begin by heating a large pot of salted water until it reaches a rolling boil. Once boiling, add the lentils to the pot and cook them until they are tender, stirring the lentils occasionally. This process should take approximately 18 to 20 minutes. After cooking, drain the lentils in a colander and allow them to cool for about 5 minutes before using them further in your recipe.
- 2In a spacious salad bowl, mix together the lentils, scallions, red grapes, green grapes, cucumber, bell pepper, hazelnuts, and lemon zest.
Cultural note
Italian Lentil Salad is a popular dish in Mediterranean cuisine, known for its vibrant flavors and use of fresh, seasonal ingredients. Lentils are a staple in Italian cooking, providing a hearty and nutritious base for salads like this one.
Seasonal note
This Italian Lentil Salad is best made in the summer when grapes, cucumbers, and bell peppers are in season, ensuring the freshest and most flavorful ingredients.
Health note
This salad is a nutritious powerhouse, packed with plant-based protein from lentils, healthy fats from olive oil and hazelnuts, and a good amount of fiber for digestive health. It is also rich in vitamins A, C, and K, supporting immune function, skin health, and bone strength.
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