The summer lentil salad is a light lentil and vegetable salad, fresh and tasty.
A light summer recipe perfect for consuming legumes in summer, but not only!
Lentils
I prepare several portions to have a small and practical supply in the freezer.
This way, just thaw them in time, and the dish will be ready in a few minutes, avoiding canned legumes.
Otherwise, remember that dried lentils require soaking [12-24 hours].
Preparation times
They vary based on the use of dried or pre-cooked lentils.
The light and healthy lentil and vegetable salad can be customized with seasonal vegetables.
The lentil and vegetable salad is a 100% plant-based recipe.
Add a source of whole grains – bread, pasta, rice, etc. – for a balanced meal.
Light and perfect for summer.
Ideal for packed lunches or at work.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 People
- Cuisine: Italian
Ingredients
- pre-cooked lentils (for 2 people)
- 2 San Marzano tomatoes (or salad tomatoes)
- celery
- cucumber
- salted capers
- 12 green olives in brine (pitted)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- leaves basil
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Salad Bowl with lid
- Knife
- Cutting Board
Preparation
Recommended portions according to healthy eating guidelines
– fresh, soaked, or canned legumes: 5.3 oz;
– dried legumes: 1.8 oz.
The quantities are always personal.
Prepare the lentils.
You can read the recipe by clicking on the following link: How to cook lentils basic simple, digestible, and versatile recipe.
Or, if you already have them ready in the freezer, thaw a double portion.Alternatively, use packaged pre-cooked lentils.
Canned lentils are a great quick solution.
Remember to rinse them thoroughly under running water: canned legumes often contain additives, salt, and sometimes sugar.
Among the packaging types, glass containers are preferable to tin ones as they are less prone to spoilage.
Prepare a bowl or salad bowl to pour the vegetables into.
Tomatoes
Thoroughly wash the tomatoes.
Cut each tomato vertically into halves and then into large chunks.
Optionally, remove the watery pulp and seeds.Celery
Thoroughly wash the celery.
Cut the celery stalks into pieces and separate the leaves.Cucumber
Thoroughly wash the cucumber.
Peel the skin.
Slice into rounds and cut each round into 2 or 4 pieces.Capers
Rinse and squeeze a handful of capers and chop them finely with a knife.Olives
Drain and rinse the olives.Add the well-drained lentils.
Season with salt and pepper, basil, and a drizzle of raw oil, and mix.Serve.
Your summer lentil salad is ready.
Enjoy your meal!
Storage, Tips, and Variations
You can store it in the refrigerator in an airtight container.
Take it out half an hour before consuming it so it becomes soft and light again.
It’s best consumed within 1-2 days to enjoy it crunchy and fresh.
Add a bit of lemon juice or apple cider vinegar for a touch of acidity.
If you prefer, you can substitute basil with mint or parsley.
Add a handful of nuts or mixed seeds.
Infinite variations – legume and vegetable salad
Replace lentils with other legumes – chickpeas, beans, fava beans, peas – to vary.
Add raw or cooked vegetables as desired.
It’s perfect to take out of the house, in a thermal container or in a cooler bag.
FAQ
Tips on how to pair legumes
The combination with pasta, rice, or other grains allows for better absorption of legumes’ proteins.
The grains included in these dishes, in fact, compensate for the amino acids lacking in legumes, allowing for a complete amino acid pool.
Preferably choose whole grains.
To delve into the topic read the article by clicking the following link: Pairing legumes in the diet.Can I use canned lentils instead of dried ones?
Canned lentils are a great quick solution.
Remember to rinse them well under running water: canned legumes often contain additives, salt, and sometimes sugar.
Among the packaging types, glass containers are preferable to tin ones as they are less prone to spoilage.
