Warm French Lentil Salad - 41g Carbs, 23g Fiber
From: Moosewood Restaurant's Simple Suppers Cookbook
Serves: 4
1 cup French lentils
1 tsp salt
1 medium head of escarole (about 12 oz)
1 fresh fennel bulb
2 Tbsp olive oil or walnut oil
3 garlic cloves, pressed
2 tsp ground fennel seeds
1 1/2 tsp dried thyme OR 1-2 Tbsp chopped fresh thyme
3/4 cup chopped, toasted walnuts
Lemon wedges or a cruet of vinegar
1. In a saucepan, bring the 3 cups of water, and 1/2 teaspoon of salt, and
the lentils to a simmer. Cover and cook for about 30 minutes until the
lentils are tender, but not mushy.
2. Meanwhile, rinse, drain, and chop the escarole (about 6 cups).
3. To prepare the fennel bulb, remove the outer layers (if bruised or soft),
cut in half lengthwise, remove the hard core, and thinly slice (makes about
2 cups).
4. In a large skillet, heat the oil and sauté the garlic, ground fennel,
and thyme for a few seconds. Add the fresh fennel and the remaining 1/2
teaspoon salt and stir-fry on high heat for about 2 minutes.
5. Stir in the escarole and cook for another 2 minutes or so, until
softened but still crisp and bright. Remove from the heat and drain
any excess liquid into the cooking lentils.
6. When the lentil are done, drain them. Stir the lentils into the
escarole mixture. Serve the salad warm or at room temperature, topped
with the walnuts. Decorate with lemon wedges, or offer the cruet of
vinegar at the table.
Serves: 4
Nutrition per Serving:
417 Calories, 22g Fat, 73g Protein, 41g Carbs, 23g Fiber, 257mg Sodium
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 227 g (227 g = 8.0 oz // 8.0 oz = 1.0 cups)
Nutrition per Serving:
414 Calories, 194 Calories from Fat, 21.6g Total Fat, 1.8g Saturated Fat,
0mg Cholesterol, 635mg Sodium, 39.8g Total Carbs, 21.3g Dietary Fiber,
1.5g Sugars, 20.1g Protein
Vitamin A 39% - Vitamin C 27% - Calcium 14% - Iron 35%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
Low in sugar
Very high in dietary fiber
High in manganese
