Hearty Lentil and Pico Salad

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mrsbakerskitchen178.073 months ago3 min read
๐Ÿฅ„ 1 cup lentils๐Ÿง… 1 onion๐Ÿง„ 3 cloves garlic๐ŸŒฟ 1 teaspoon ground coriander๐ŸŒถ๏ธ 1/2 teaspoon cayenne pepper๐ŸŒถ๏ธ 1 teaspoon paprika๐Ÿง„ 1 teaspoon garlic powder๐ŸŸค 1 teaspoon chicken bouillon๐Ÿง‚ 1 tablespoon Worcestershire sauce๐Ÿ’ง 1-2 cups water๐Ÿ… 2 tomatoes๐Ÿง… 1 red onion๐ŸŒถ๏ธ 1 green bell pepper๐ŸŒฟ 1/2 cup cilantro๐Ÿ‹ 1 lime๐Ÿง‚ Salt๐ŸŒถ๏ธ Pepper๐Ÿฅ› 1 cup plain yogurt๐Ÿฅฌ 2 cups lettuce๐ŸŒฎ Tortillas
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This vibrant and satisfying Lentil and Pico Salad offers a nutritious, meat-free alternative to traditional taco salads. Infused with robust flavors and textures, it's perfect for anyone seeking a lighter, plant-based meal. Wholesome and delicious, this salad fits beautifully into a balanced diet, ideal for meatless Mondays or any day of the week!

Ingredients

For the Lentil Mixture:
๐Ÿฅ„ 1 cup lentils, soaked for 1 hour
๐Ÿง… 1 onion, diced
๐Ÿง„ 2 cloves of garlic, minced
๐ŸŒฟ 1 teaspoon ground coriander
๐ŸŒถ๏ธ 1/2 teaspoon cayenne pepper
๐ŸŒถ๏ธ 1 teaspoon paprika
๐Ÿง„ 1 teaspoon garlic powder
๐ŸŸค 1 teaspoon chicken bouillon
๐Ÿง‚ 1 tablespoon Worcestershire sauce
๐Ÿ’ง 1-2 cups water

For the Pico de Gallo:
๐Ÿ… 2 tomatoes, diced
๐Ÿง… 1 red onion, diced
๐ŸŒถ๏ธ 1 green bell pepper, diced
๐ŸŒฟ 1/2 cup cilantro, chopped
๐Ÿ‹ 1 lime, juiced
๐Ÿง‚ Salt to taste
๐ŸŒถ๏ธ Pepper to taste

For the Yogurt Sauce:
๐Ÿฅ› 1 cup plain yogurt
๐Ÿง„ 1 clove garlic, minced
๐Ÿ‹ 1/2 lemon, juiced

For Serving:
๐Ÿฅฌ 2 cups lettuce, chopped
๐ŸŒฎ (Optional) Tortillas, warmed


Instructions

1- Prepare the Lentil Mixture:

  • In a pan over medium heat, sautรฉ the diced onion in a splash of olive oil until translucent. Add minced garlic and sautรฉ for an additional minute.
  • Add the soaked lentils to the pan and pour in 1-2 cups of water, enough to allow the lentils to cook properly.
  • Season with ground coriander, cayenne pepper, paprika, garlic powder, chicken bouillon, and Worcestershire sauce. Stir well to combine.
  • Cover the pan and let the lentils simmer on low until tender, approximately 8 minutes. Adjust seasoning if needed.

2- Prepare the Pico de Gallo:

  • In a large bowl, combine the diced tomatoes, red onion, green bell pepper, and chopped cilantro.
  • Squeeze lime juice over the mixture, season with salt and pepper, and stir to combine. Set aside.

3- Make the Yogurt Sauce:

  • In a separate bowl, mix plain yogurt with minced garlic and the juice of half a lemon. Stir until smooth and creamy.

4- Assemble the Salad:

  • If using tortillas, warm them briefly on a griddle.
  • In a serving bowl, place a base of chopped lettuce. Top with a generous helping of the lentil mixture, a scoop of pico de gallo, and drizzle with yogurt sauce.
  • For a more filling option, serve in warmed tortillas as a taco.

5- Serve and Enjoy:

  • Enjoy this hearty lentil and pico salad as a standalone bowl or wrapped in tortillas for a nutritious and satisfying meal.

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4
Calories: Approximately 250 per serving
Nutritional Information (per serving):

  • Proteins: 12g
  • Fats: 5g
  • Carbohydrates: 44g

Cooking Tips:

  • Add more lime juice to the pico de gallo for a tangier flavor.
  • For added warmth, a pinch of ground cumin can enhance the lentil's flavor profile.

#lentilsalad #healthyeating #plantbased #meatlessmonday #cleaneating #tacotuesday


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Vibrant Lentil and Pico Salad

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This vibrant and satisfying Lentil and Pico Salad presents a nutritious, meat-free alternative to traditional taco salads. Infused with...
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