Hearty Lentil and Pico Salad

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mrsbakerskitchen178.072 months ago3 min read

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:
🥄 1 cup lentils, soaked for 1 hour
🧅 1 onion, diced
🧄 2 cloves of garlic, minced
🌿 1 teaspoon ground coriander
🌶️ 1/2 teaspoon cayenne pepper
🌶️ 1 teaspoon paprika
🧄 1 teaspoon garlic powder
🟤 1 teaspoon chicken bouillon
🧂 1 tablespoon Worcestershire sauce
💧 1-2 cups water

For the Pico de Gallo:
🍅 2 tomatoes, diced
🧅 1 red onion, diced
🌶️ 1 green bell pepper, diced
🌿 1/2 cup cilantro, chopped
🍋 1 lime, juiced
🧂 Salt to taste
🌶️ Pepper to taste

For the Yogurt Sauce:
🥛 1 cup plain yogurt
🧄 1 clove garlic, minced
🍋 1/2 lemon, juiced

For Serving:
🥬 2 cups lettuce, chopped
🌮 (Optional) Tortillas, warmed

Instructions

1- Prepare the Lentil Mixture:

In a pan over medium heat, sauté the diced onion in a splash of olive oil until translucent. Add minced garlic and sauté 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):