5.0 from 18 votes
Cold Lentil Salad Recipe
Note that total time does not include chilling
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6 People (1/2 cup per serving)
Calories: 191 kcal
Course:
Side Dish
Cuisine:
Caribbean
Ingredients
For the salad:
- 1 Cup brown lentils, uncooked
- 3 Cups water
- 1 oz Can pineapple tidbits, drained (but keep the juice) About 2/3 cup packed tidbits
- 1/2 Cup cilantro, roughly chopped
- 1/4 Cup red onion, minced
- 1 tsp sea salt
- 1/2 Cup coconut chips
For the dressing:
- 1/4 Cup pineapple juice (from the can of tidbits)
- 1 Tbsp avocado oil
- 2 tsp reduced-sodium soy sauce (GF if needed)
- 1-2 Large jalapenos, roughly chopped, to desired spiciness.
- 1 1/4 tsp fresh lime juice
- 3/4 tsp fresh ginger, minced
- 3/4 tsp ground nutmeg
- 3/4 tsp ground allspice
- 1/4 + 1/8 tsp ground thyme
- 1/4 + 1/8 tsp ground cinnamon
Instructions
- Rinse the lentils and stir together the water and lentils in a medium pot and bring to a boil.
- Once boiling, turn the heat to medium-low, cover and cook until tender, about 15-20 minutes. Drain well and add into a large bowl.
- Add all the other salad ingredients, except the coconut chips, into the bowl and stir to combine.
- In a SMALL food processor (mine is 3 cups) process all of the dressing ingredients until the jalapeno is broken down and the dressing is smooth, stopping to scrape down the sides as necessary.
- Pour the dressing over the lentils and mix well. Cover and refrigerate at least 2 hours up to overnight so the lentils can absorb the dressing and develop flavor.
- When ready to serve, stir in the coconut chips* and DEVOUR!
Cup of Yum
Notes
- * You want to add these before serving, so they stay crunchy!
Nutrition Information
Calories
191kcal
(10%)
Carbohydrates
28.5g
(10%)
Protein
8.6g
(17%)
Fat
4.5g
(7%)
Saturated Fat
1.8g
(9%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
1.7g
Sodium
473mg
(20%)
Potassium
368mg
(11%)
Fiber
10.9g
(44%)
Sugar
7.9g
(16%)
Vitamin A
20IU
(0%)
Vitamin C
18.8mg
(21%)
Calcium
15mg
(2%)
Iron
2.4mg
(13%)
Nutrition Facts
Serving: 6People (1/2 cup per serving)
Amount Per Serving
Calories 191
% Daily Value*
| Calories | 191kcal | 10% |
| Carbohydrates | 28.5g | 10% |
| Protein | 8.6g | 17% |
| Fat | 4.5g | 7% |
| Saturated Fat | 1.8g | 9% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 1.7g | 9% |
| Sodium | 473mg | 20% |
| Potassium | 368mg | 8% |
| Fiber | 10.9g | 44% |
| Sugar | 7.9g | 16% |
| Vitamin A | 20IU | 0% |
| Vitamin C | 18.8mg | 21% |
| Calcium | 15mg | 2% |
| Iron | 2.4mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet.