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Bean and Lentil Salad

Rated

Ingredients

125 mL dried or canned black beans ½ cup
125 mL dried or canned green lentils ½ cup
2 yellow or red bell peppers, seeded and diced 2
500 mL fresh tomatoes, seeded and diced 2 cups
1 green or red hot chile, seeded, finely chopped 1
30 mL fresh thyme leaves, chopped 2 Tbsp
2 garlic cloves, minced 2
60 mL red wine vinegar 4 Tbsp
60 mL Western Family olive oil 4 Tbsp
3 mL coarse black pepper ½ tsp
3 mL salt (optional) ½ tsp
romaine lettuce or spinach leaves (optional)

Preparation

If using dried beans, prepare by boiling and draining. If using canned, drain and set aside in fridge.

In large bowl, combine the peppers, tomatoes, chile, thyme and garlic. Mix well.

In a small bowl, whisk together vinegar, oil, pepper and salt. Pour over the pepper-tomato mixture.

Add cold beans to the pepper-tomato mixture and mix well to coat all ingredients.

If using, line a platter or individual plates with lettuce or spinach and pile salad on top to serve. If desired, garnish with olives and additional thyme.

Yield

Serves 6

Nutrition Facts

Nutrition information is provided as a resource. Values will vary depending on specific ingredients used.
Serving Size: 1
Number of Servings: Serves 6
Amount Per Serving:
Calories: 278 Calories from Fat: 108
Amount per Serving
% Daily Value*  
Amount per Serving
% Daily Value*  
Total Fat 12g
18%  
Carbohydrates 31.5g
10%  
Dietary Fiber 7.7g
30%  
Calories 278kcal
13%  
Protein 11g
18%  
Sodium 377mg
15%  
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.