I feel like lentils are one of those foods that everybody has in their pantry, but yet never uses because they don’t know what to do with them. Besides Lentil Soup, or possibly as a side-dish [that nobody ends up eating], the lentil is an overlooked superhero that deserves much more credit than it is given.
And hey, I’ll admit that I am one of those that don’t utilize these little beans nearly enough either. But, after creating this Cold Corn-Studded Lentil Salad for a Labor Day BBQ I recently attended, will definitely be adding them to my menu on a much more regular basis.
Here are some quick lentil nutrition facts before the recipe (since you know how I feel about foods that are especially good for you ;)
One cup of cooked lentils contains:
- 230 Calories
- 18g of Protein
- 1g of Fat
- 16g of Fiber
They also contain [this much %] of your Nutritional Daily Values:
- 90% Folate
- 37% Iron
- 49% Manganese
- 36% Phosphorus
- 22% Thiamin
- 21% Potassium
- 18% Vitamin B6
Lentils are also a source of riboflavin, niacin, pantothenic acid, magnesium, zinc, copper, manganese, and selenium.
Plus, if you add JABItUp’s Green Machine Super Powder into this recipe, you’ll also be getting tons of additional Fiber, Protein, Iron, Riboflavin, Manganese, etc..
CLICK HERE for the FULL NUTRITIONAL BREAKDOWN
And now for the Recipe:
CORN-STUDDED LENTIL SALAD
- 1 cup Lentils
- 1 cup Corn Kernels
- 1 cup shredded Carrot
- ½ cup thinly sliced Celery
- ¼ cup Red Onion, finely diced (optional)
- 1 cup Salsa (I used a Peach & Mango Salsa)
- Juice of 1 large Lemon
- 1 tsp. Garlic Powder
- 1-2 tsp. Salt
- 1-2 tsp. Pepper
- 2 TB. Olive Oil
- ½ cup loosely packed Cilantro, minced
- 2 TB. JABItUp Green Machine Super Powder
- For the Lentils: rinse. Add enough water to fully cover them and bring to a boil. (I did a ratio of approximately 3-to-1). Partially cover and reduce heat to a high simmer, cooking for roughly 35 minutes, or until tender. I like my Lentils to have more of an al dente feel to them, but cook longer if you prefer them to be more mushy (hey, everyone is different)! Drain any excess water and set aside.
- While the lentils are cooking, add the Corn Kernels, shredded Carrot, sliced Celery, Red Onion (if using), Salsa, Lemon Juice, Garlic Powder, Salt, Pepper and JABItUp Powder to a large bowl and stir to combine.
- Top with 2 TB. Olive Oil and again, stir to combine.
- When the Lentils have cooled, add them to the bowl with the other ingredients, mixing thoroughly.
- Gently fold in the Cilantro.
- Cover and refrigerate for at least 30-45 minutes so the flavors have a chance to meld, although the longer the better. This dish will still taste great up to 4 days later!
This Cold Lentil Salad is also a great [healthy] school lunch idea, as well as a great toddler food since all the pieces are quite small. It’s also a great way to sneak vegetables in.