Black, pearly lentils serve as a springboard for a highly nutritious salad that seems more sophisticated than its ease of prep would suggest. You want a lot of broccoli in this dish, so if only small heads are available, use two bunches. French green lentils also hold their shape with cooking, so they would be an adequate substitution for black lentils.
Take stalk
Don’t compost those broccoli stalks. When relieved of their outer green layer, they are crisp, tender, and mild in flavour on the inside. Slice and sauté them in stir-fries, or use as a crudité for dips.
Broccoli Confetti Lentil Salad
Ingredients
- 1 cup (250 mL) black (beluga) lentils
- 2 tsp (10 mL) grapeseed or avocado oil
- 1 cup (250 mL) chopped onion
- 2 garlic cloves, peeled and chopped
- 1 large head broccoli, florets finely chopped
- Juice of 1/2 lemon
- 1/2 tsp (2 mL) salt
- 1/2 tsp (2 mL) dried red pepper flakes
- 1 cup (250 mL) sliced roasted red pepper
- 1/2 cup (125 mL) chopped dill
- 2 Tbsp (30 mL) capers
- 1/4 cup (60 mL) pumpkin seeds
Nutrition
Per serving:
- calories321
- protein20 g
- total fat8 g
- sat. fat1 g
- total carbohydrates48 g
- sugars7 g
- fibre20 g
- sodium479 mg
Directions
01
In medium-sized saucepan, place lentils, 4 cups (1 L) water, and a couple pinches of salt, if desired. Bring to a boil, reduce heat to medium-low, and simmer, covered, until lentils are tender but not mushy, about 20 minutes. Drain well.
02
In large skillet, heat oil over medium. Add onion and heat until softened and beginning to darken. Stir in garlic and heat for 30 seconds. Add broccoli and heat, stirring a couple of times, for 5 minutes. Pour in 2/3 cup (160 mL) water; cover and heat until broccoli is bright green and liquid has absorbed, about 3 minutes. Stir in lentils, lemon juice, salt, and red pepper flakes; heat for 1 minute. Stir in roasted red pepper, dill, and capers.
03
Serve topped with pumpkin seeds.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
