Quick Lentil Salmon Salad

Jul 17, 2017 | Daily Blogs

Quick Lentil Salmon Salad

From: EatingWell Magazine, March/April 2016

In this budget-friendly salmon recipe, canned salmon tops lentils, carrots, and celery—ingredients you probably have on hand already. Fiber-rich lentils come in a variety of colors and they typically cook faster than dried beans, so they’re a great choice for a fast weeknight dinner.

By: EatingWell Test Kitchen

Nutrition facts:

Dairy-Free

Egg-Free

Nut-Free

Soy-Free

Gluten-Free

Ingredients

¾ cup brown lentils
½ cup chopped red onion plus ¼ cup thinly sliced, divided
2 cloves garlic, minced
¾ teaspoon salt
¼ cup extra-virgin olive oil
3 tablespoons red-wine vinegar
¾ teaspoon dried thyme
¼ teaspoon ground pepper
1 15-ounce can salmon, drained

Salmon Sockeye Fillets
1 cup carrot ribbons
1 cup sliced celery
4 lemon wedges for serving

Preparation

Bring a medium saucepan of water to a boil. Add lentils and chopped onion, reduce heat to maintain a lively simmer and cook until the lentils are just tender, 11 to 13 minutes. Drain well.
Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife (or a fork). Transfer to a medium bowl and whisk in oil, vinegar, thyme, and pepper.
Remove any skin and/or bones from salmon; flake the salmon into a large bowl. Add sliced onion, carrot and 3 tablespoons of the dressing; gently toss to coat. Add celery and the lentils to the remaining dressing; gently stir to combine. Divide the lentils among 4 bowls, top with the salmon salad and serve with lemon wedges.

Serving size: 1½ cups
Per serving: 341 calories; 15 g fat(2 g sat); 9 g fiber; 25 g carbohydrates; 26 g protein; 204 mcg folate; 24 mg cholesterol; 4g sugars; 0 g added sugars; 2,202 IU vitamin A; 5 mg vitamin C; 65 mg calcium; 5 mg iron; 723 mg sodium; 529 mg potassium
Nutrition Bonus: Folate (51% daily value), Vitamin A (44% dv), Iron (28% dv)
Carbohydrate Servings: 1½
Exchanges: 1 starch, ½ vegetable, 2½ lean meat, 3 fat