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EARLY VEGETABLE AND LENTIL SALAD

A healthful, affordable recipe.

25 minutes
Serves: 6

• 1/2 cup lentils, washed
• 1/2 pound new red Bliss potatoes (with skin), quartered
• 1/2 pound thin asparagus
• 1 cup frozen or fresh peas, shelled (in shell about 1/2 pound)
• 2 cups frozen corn
• 2 large carrots, shredded

Dressing
• 1 Tbsp fresh, chopped parsley
• 1 garlic clove, finely chopped
• 2 Tbsp red wine vinegar
• 1 Tbsp prepared mustard
• 1/3 cup olive oil


1. Bring 1 cup of water to a boil. Add the lentils and cook over low heat till tender, about 20 minutes. Drain the lentils.

2. Boil potatoes for 10-15 minutes (or microwave).

3. Cut the bottom 2 inches off the asparagus. Rinse the asparagus in cold water. Remove the fresh peas from their shells (optional).

4. Steam asparagus, peas, and corn for 3 minutes. Remove and run cold water over to stop the cooking process.

5. For dressing: Combine the chopped parsley, chopped garlic, vinegar and mustard in a mixing bowl. Mix together with a whisk, add the oil in a slow, steady stream.

6. Combine the lentils, potatoes, asparagus, peas, corn and carrots. Toss with dressing. Serve.

Nutrients per serving: 1 cup
Calories 179; Saturated Fat 0.7 g; Iron 1.9 mg; Protein 6 g; Cholesterol 0 mg; Calcium 34 mg; Carbohydrate 36 g; Vitamin A 738 RE; Sodium 73 mg; Total Fat 5.2 g; Vitamin C 19 mg; Dietary Fiber 6 g
 
USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun
 - www.usda.gov/

 

 

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