Indian Lentil Salad

Lentils paired with Indian spices are delicious in this cold salad dish.

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Ingredients

1. 1 cup / 190 g dried red or green lentils
2. 4+ cups / 1+ liter water
3. ½ cup / 60 g walnuts, chopped
4. 2 Tbsp. / 30 ml olive oil
5. 1 clove garlic, minced
6. 1 medium (2 oz / 60 g) carrot, grated
7. ½ cup / 90 g chopped tomato
8. 1 cup / 100 g mung bean sprouts
9. 2 tsp. / 4 g garam masala
10. ½ tsp. / 1 g cumin
11. ½ tsp. / 1 g coriander seeds
12. ¼ tsp. / ½ g cardamom
13. 1 tsp. / 2 g ginger powder
14. Juice of 1 lemon (3 Tbsp. / 45 ml)
15. ¼ cup / 4 g fresh cilantro/coriander leaves, chopped
16. ⅛ tsp. / ⅓ g ground black pepper
17. Pinch of salt or substitute, to taste

Directions

1. Rinse the lentils. Add to a 2-quart pan, cover with water, and bring to a boil.
2. Prepare a bowl of ice water.
3. Cook the lentils until they are barely tender, about 10 minutes for red lentils or 20 minutes for green or brown lentils.
4. Drain and pour the lentils into the bowl of ice water to stop the cooking process. Drain and place into large bowl.
5. Pour the olive oil into a skillet and heat on medium. When the oil is hot, add the spices (ginger, garlic, garam masala, coriander, cumin, cardamom) and toast for one minute.
6. Add the lemon juice, remove from heat and pour the spice mixture over the lentils.
7. Add the carrot, tomato, mung sprouts, cilantro, and walnuts.
8. Season with salt or substitute (if desired) and pepper. Toss to combine.
9. Serve chilled.

Serving Size: 1 cup

Exchanges per Serving: 1½ Carb, 1½ Protein, 1 Fat

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