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

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

  1. 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.
  2. 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.
  3. 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

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